"Alternating Kettlebell Curl is a simple yet effective exercise for building bicep strength and size. It enables solid muscle contraction with each rep and boosts coordination and balance."
Stand up straight holding a kettlebell in each hand, arms fully extended, and palms facing your torso.
2
Keep your elbows close to your torso at all times.
3
Curl the kettlebell in your right hand, keep the upper arm stationary as you contract your bicep and curl the weight while rotating your wrist to have the palm of your hand face you at the peak of the movement.
4
Slowly lower the kettlebell back to its starting position.
5
Repeat the movement with the left hand and alternate between sides for the programmed number of reps.
Stand up straight holding a kettlebell in each hand, arms fully extended, and palms facing your torso.
Keep your elbows close to your torso at all times.
Curl the kettlebell in your right hand, keep the upper arm stationary as you contract your bicep and curl the weight while rotating your wrist to have the palm of your hand face you at the peak of the movement.
Slowly lower the kettlebell back to its starting position.
Repeat the movement with the left hand and alternate between sides for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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