A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge.
What this exercise works
Muscles
biceps brachii · brachialis · forearm flexors
Goals
hypertrophy
Equipment
Kettlebell
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand holding a kettlebell in each hand by the handle, palms facing forward.
Keep the elbows tucked to the sides and the bells hanging at arm length.
Curl both kettlebells up toward the shoulders by flexing the elbows.
Squeeze the biceps at the top, then lower under control to the starting position.
Repeat for the recommended number of repetitions.
Technique cues and common mistakes
Do not let the bells swing — control the eccentric.
Elbows stay pinned to the sides; no shoulder flexion.
Grip hard throughout; the bell wants to pull the wrist into extension.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
