Strength

Seated Kettlebell Curl

Seated Kettlebell Curl is a simple but effective exercise for building bicep strength. Sitting and curling a kettlebell in controlled moves enhances your upper body strength and muscle definition.

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Seated Kettlebell Curl instructions

Step-by-step instructions

Sit on a bench with a kettlebell on either side of you, reachable by your hands.

Pick up the kettlebell with your palm facing upwards and curl the kettlebell towards your shoulder, keeping the elbow stationary at your side.

Squeeze your bicep at the top of your curl, holding it there for a second or two.

Lower the kettlebell back down to the starting position in a controlled manner.

Repeat for the desired amount of reps and then switch hands.

Sit on a bench with a kettlebell on either side of you, reachable by your hands.

Pick up the kettlebell with your palm facing upwards and curl the kettlebell towards your shoulder, keeping the elbow stationary at your side.

Squeeze your bicep at the top of your curl, holding it there for a second or two.

Lower the kettlebell back down to the starting position in a controlled manner.

Repeat for the desired amount of reps and then switch hands.

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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