Strength

Kettlebell Lying Curl

Boost your biceps strength with the Kettlebell Lying Curl. This exercise involves lifting a kettlebell while lying, offering a unique movement angle that enhances muscle endurance and growth.

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Kettlebell Lying Curl instructions

Step-by-step instructions

Lie down on your back on a flat bench, holding one kettlebell in each hand with your palms facing up.

Extend your arms fully, creating a straight line from your shoulder to the kettlebell at the end of your arm.

Slowly bend your elbows, bringing the kettlebell up towards your shoulders.

Keep your elbows pinned to your sides and avoid lifting them off the bench.

Slowly extend your arms back to the starting position and repeat for the programmed number of reps.

Lie down on your back on a flat bench, holding one kettlebell in each hand with your palms facing up.

Extend your arms fully, creating a straight line from your shoulder to the kettlebell at the end of your arm.

Slowly bend your elbows, bringing the kettlebell up towards your shoulders.

Keep your elbows pinned to your sides and avoid lifting them off the bench.

Slowly extend your arms back to the starting position and repeat 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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