PullKB
Standard biceps curl performed holding kettlebells instead of dumbbells. The kettlebell's offset handle and horn shape create a slightly different grip and resistance feel versus a dumbbell curl.
Demo: General KB Technique Tutorial
Sets
3
Reps
10-12
Rest
1 min
Contraindications
None significant.Setup
Stand holding a kettlebell by the handle in each hand (or one at a time), arms at the sides, elbows tucked in.
Execution
- 1Keep the elbow pinned to the side throughout
- 2Curl the kettlebell up, supinating the wrist as needed for comfort
- 3Squeeze the biceps at the top
- 4Lower under control back to full extension
Key cues
- Elbow stays still, only the forearm moves
- Grip the horn/handle firmly for stability
- No shoulder swing to cheat the weight up
- Full stretch at the bottom every rep
Common faults
- Letting the kettlebell's offset weight distribution create wrist instability
- Swinging the torso for momentum
- Elbow drifting forward away from the torso
- Rushing through reps without controlling the kettlebell's balance
Tweaks
- Double kettlebell curl for a bilateral loading challenge
- Alternate arms for a controlled unilateral variant
- Bottoms-up kettlebell curl for an advanced grip and stability challenge
Regressions
Muscles
Primary: Biceps Brachii
Secondary: Brachialis, Forearms
Notes
Functionally identical to a dumbbell curl; the kettlebell's shape simply provides a different grip and slight balance challenge.
Sources
- Kettlebell curl technique reference (StrongFirst community)
- Barbell Curl - ExRx.net (movement pattern basis)
Attribution: General Kettlebell Strength Canon