Setup & Positioning
- Stand with feet hip-width apart, knees slightly bent, and core engaged.
- Hold a kettlebell in each hand by the handle, palms facing forward.
- Let the kettlebells hang naturally at your sides with arms fully extended.
Key point: “Control the kettlebell through the whole range—don’t swing it.”
Execution
- Keeping elbows tucked close to your ribs, curl the kettlebells upward by contracting your biceps.
- Avoid letting your elbows drift forward—keep them fixed in place.
- Bring the kettlebells up until your forearms are just past parallel to the floor or until you get a full biceps contraction.
- Slowly lower back to the starting position, resisting gravity on the way down.
Where You Should Feel It
- Biceps brachii during the lifting phase
- Forearms and grip stabilizers throughout
- Shoulders lightly engaged to maintain posture
Where You Shouldn’t Feel It
- Lower back strain from leaning backward
- Shoulder discomfort from raising elbows
- Wrist pain from over-gripping or awkward positioning
Breathing
"Exhale as you curl the kettlebells up, inhale as you lower them down."
Common Mistakes to Avoid
- Swinging the kettlebells – Removes tension from the biceps.
- Flaring elbows outward – Reduces biceps engagement.
- Overextending wrists – Keep wrists in a neutral position.
- Leaning back to cheat – Stand tall and let the arms do the work.
