Single Arm Kettlebell Bicep Curl
Elbow flexion that works biceps and brachialis without moving the shoulder. Single-arm work lets you control each side separately.
- Primary muscleBiceps
- Also worksForearms
- EquipmentKettlebell
- TypeIsolation
- LevelBeginner
- Biceps
- Forearms
- Kettlebell
How to do the Single Arm Kettlebell Bicep Curl
4 steps, in the order you do them.
- Grip the weight firmly and set your feet and torso in a stable position.
- Bend your elbows to bring the weight toward your shoulders without swinging your torso.
- Lower with control, keeping your elbows in the path of this variation.
- Complete the reps on one side and repeat on the other with the same control.
Muscles worked
Common Single Arm Kettlebell Bicep Curl mistakes
What goes wrong most often when you do the Single Arm Kettlebell Bicep Curl, and how to fix it.
Your torso leans toward the side with the kettlebell.
Keep your shoulders level. Put your free hand on your waist to feel if you lean.
The bell rolls outward and twists your wrist.
Squeeze the handle at the center of your palm so the bell stays in line with your forearm.
The kettlebell swings back on the way down and pulls on your shoulder.
Control the lowering and keep your arm straight beside your thigh, so the bell doesn't pass behind your body.
Alternatives to the Single Arm Kettlebell Bicep Curl
They work the biceps with other equipment, including options for training at home.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
More biceps exercises
Single Arm Preacher CurlBiceps · Dumbbells and bench
Single Arm Cable Bicep CurlBiceps · Cable machine
Spider CurlBiceps · Dumbbells and bench
Seated Dumbbell CurlBiceps · Dumbbells and bench
Frequently asked questions
What muscles does the Single Arm Kettlebell Bicep Curl work?
The Single Arm Kettlebell Bicep Curl works mainly the biceps. It also works the forearms.