Kettlebell Concentration Curl
How to do it
Starting position
- Sit on a flat bench with your legs spread wide.
- Grip the kettlebell handle firmly with your right hand.
- Lean your upper body forward and look at the floor.
Movement
- Keep your wrist straight and pull the kettlebell toward your chest.
- Slowly straighten your arm to return to the starting position.
- Complete the specified reps and do the same with the opposite arm.
Breathing
Exhale as you raise the kettlebell and inhale as you lower it.
Trainer tips
- Place the back of your upper arm against your inner thigh
- Keep your elbows pinned and raise only your forearms
- Finish one side completely and switch arms
Cautions
- Using momentum strains your wrist joint, so pull slowly.
- Letting the upper arms come off the thighs
- Lifting too heavy and breaking form
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Biceps |
|---|---|
| Secondary muscles | Forearms |
| Equipment |  Kettlebell Flat bench Dumbbell |
| Movement pattern | Isolation |
| Rep range | 10–15 reps (one side at a time) |
24 similar exercises
Representative exercise: Barbell Preacher Curl
- Barbell Preacher Curl
- Concentration Curl
- Dumbbell Spider Curl
- Cable Concentration Curl
- Biceps Leg Concentration Curl
- Bottle Weighted Concentration Curl
- Negative Leg Concentration Curl
- Barbell Standing Concentration Curl
- Dumbbell Preacher Swing Curl
- Dumbbell Standing Concentration Curl
- Dumbbell Preacher Curl (Turned Torso)
- Concentration Curl Form Correction (Arms)
- Dumbbell Seated Double Concentration Curl
- Band Concentration Curl
- Resistance Band Concentration Curl
- EZ Barbell Spider Curl
- Machine Preacher Curl (Turned Torso)
- Preacher Curl Form Correction (Wrists)
- Bodyweight Seated Single Arm Concentration Curl
- Barbell Seated Close Grip Concentration Curl
- Dumbbell Standing Single Arm Spider Curl
- Dumbbell Standing One Arm Concentration Curl
- Cable Seated One Arm Concentration Curl
- EZ Barbell Seated Close Grip Concentration Curl
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 12 kg in each hand and log that you could have done about 2 more, GYMKC estimates your 1RM per hand at about 17.3 kg.
With the kettlebell, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Kettlebell Standing Hammer CurlEasierKettlebell Biceps CurlEasierCable Overhead CurlHarderBand Standing Single Arm Biceps CurlSimilar exerciseCable One Arm Biceps CurlSimilar exerciseCross-Body Hammer CurlSimilar exerciseDumbbell Incline Biceps CurlSame muscle · different equipmentMachine Biceps CurlSame muscle · different equipmentBarbell CurlSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.