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Exercise guide
One Arm Kettlebell Bicep Curl
A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.
What this exercise works
- Muscles
- biceps brachii · brachialis · forearm flexors
- Goals
- hypertrophy
- Equipment
- Kettlebell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Stand tall holding a kettlebell in one hand.
- Keep your elbow pinned to your side.
- Curl the kettlebell toward your shoulder by flexing your bicep.
- Squeeze at the top of the movement.
- Lower the kettlebell with control.
- Complete reps on one side, then switch.
Technique cues and common mistakes
- Keep your wrist straight as the offset weight shifts through the curl.
- Brace your core to resist leaning away from the working side.
- Avoid swinging the kettlebell up with your hips.