A neutral-grip curl gripping the handle of a kettlebell so that the bell hangs alongside the wrist. The offset mass and neutral grip bias the brachialis and brachioradialis.
What this exercise works
Muscles
biceps brachii · brachialis · brachioradialis
Goals
hypertrophy
Equipment
Kettlebell
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Stand holding a kettlebell in one hand, gripping the handle in a neutral position (palm facing the body).
The bell rests on or beside the forearm.
Keep the elbow tucked to the side and curl the bell up toward the shoulder.
Squeeze at the top, then lower under control.
Complete all reps on one side, then switch.
Technique cues and common mistakes
Control the offset mass — the bell wants to rotate at the bottom of the ROM.
Elbow stays still; only the forearm moves.
Light load — this biases brachialis, not peak bicep size.
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.
