How to do the Kettlebell Biceps Curl
Stand holding a kettlebell by the handle in each hand, arms straight and palms facing forward.
Keep your elbows close to your sides and your torso still.
Curl the kettlebells toward your shoulders, squeezing your biceps.
Lower slowly until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 4 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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