When performing kettlebell bicep curls, the goal is to maximize tension on the biceps while preventing the shoulders and lower back from taking over.
Because the kettlebell’s center of mass sits below the handle, curls require greater control and forearm stability than dumbbell curls.
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👉 Stand tall with a strong posture.
Keep your chest up, shoulders pulled slightly back and down, and brace your core. Avoid leaning backward to help lift the weight.
👉 Keep your elbows close to your sides.
Think of your elbows as hinges that stay in one place. Let only your forearms move during the curl.
👉 Grip the handle firmly, but don’t over-squeeze.
A controlled grip improves forearm activation without creating unnecessary tension in your shoulders.
👉 Curl with your biceps, not your momentum.
Lift the kettlebell smoothly instead of swinging it upward. If you have to use your hips, the weight is likely too heavy.
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