Kettlebell Concentration Curl
Sculpt bigger biceps with kettlebell concentration curls. Isolate & build muscle effectively from the comfort of a bench.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Select an appropriate weight kettlebell and place a flat bench in your workout area.
2. Sit down on the flat bench with your feet flat on the floor, approximately shoulder-width apart.
3. Grasp the kettlebell with one hand using a supinated grip (palm facing up).
4. Spread your knees slightly, and lean forward, bracing the tricep of your working arm against the inside of your thigh just above your knee. This is your starting position.
5. Keep your back straight and your off-hand on your opposite knee or the bench for stability.
6. Curl the kettlebell upwards, contracting the biceps fully while keeping your upper arm stationary.
7. Pause momentarily at the top of the curl with the biceps in peak contraction.
8. Slowly lower the kettlebell back to the starting position, fully extending your arm and stretching the biceps.
9. Repeat for the desired number of repetitions.
10. Switch arms and perform the same number of repetitions to maintain balance in muscle development.
Remember to perform the exercise with controlled motion and avoid swinging the kettlebell. Focus on isolating the biceps muscle throughout the movement. Adjust the weight of the kettlebell as needed to ensure proper form and to avoid injury.
---