One-Arm Kettlebell Curl
Elbow pinned tightly against the ribcage
- Level
- Beginner
- Equipment
- Kettlebell
- Movement
- Biceps curl · Standing
- Tracks
- Weight & Reps
Works
Biceps Forearms
How to do it
- Stand tall with feet shoulder-width apart holding a kettlebell in one hand.
- Keep your elbow pinned tightly against your ribcage throughout the movement.
- Curl the weight up by flexing the elbow until the forearm is vertical.
- Squeeze the biceps hard at the top of the range of motion.
- Lower the kettlebell slowly until the arm is fully extended.
- Complete all repetitions on one side before switching to the other arm.
Common mistakes
- Swinging the hips or leaning back to generate momentum.
- Allowing the elbow to drift forward away from the body.
- Dropping the weight quickly instead of lowering it with control.
- Rotating the wrist excessively during the curl.
Tips
- Imagine crushing the handle to maximize forearm activation.
- Keep your shoulder blade down and back to prevent shrugging.
- Control the descent to increase time under tension.
Details
- Base movement
- Biceps curl
- Arms
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Stance
- Shoulder-width
