Kettlebell Moves: 2-Hand Curl

Check out my Kettlebell Moves page for a lot more kettlebell exercises!

Works

  • Biceps
  • Forearms
  • Core

Not all exercises need to be flashy. In fact, some of the most basic are the most effective! The 2-hand curl is a good example.

My biceps are my favorite body part to work. I imagine they are for a lot of people. After all, who doesn’t want nice looking arms? I look forward to arms day, and always hit them as hard as I can. Luckily, my arms tend to recover much quicker than any of my other body parts. That’s fortunate, because I use them a lot!

training gloves

Kettlebell 2-Hand Curl

  1. Stand with your feet at shoulder’s width apart.
  2. Grasp the kettlebell by the outer horns and allow the bell to hang bottom down.
  3. Squeeze your upper arms into your ribs.
  4. Curl the kettlebell to the chest. Squeeze the biceps tight at the top and then lower down slowly.
  5. Extend the arms almost fully, but fellas, don’t hit your junk here, that would hurt!

kettlebell Biceps-Curl 2-hand curl

Exercise Tips

  • It’s easy to equate heavier weights with better results, but that’s not the case here. Correct form is the key to developing nice, shapely biceps.
  • Avoid rocking the upper body and raising the elbows up and away from the sides, as that recruits the back and shoulders in helping out. The result is that you end up working the back and shoulders instead of the biceps.
  • Use a manageable weight that will allow you to focus only on the biceps with correct form, and you’ll get better results!
  • If you have multiple kettlebells, choose a weight that maxes you out in the 10-20 rep range. Otherwise, do as many as you can with good form. You need to really feel that burn!
  • In your quest for nice biceps, don’t forget to work the triceps as well. Working and building both sides of your arms will result in them looking bigger!

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