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Exercise library / Kettlebell Concentration Curl

Kettlebell Concentration Curl

Suggestions, not prescriptions. Exercises here pass automated checks. They have not been clinically reviewed, and no exercise is right for everyone. Adjust to your comfort and ability.

A seated single-arm bicep isolation move: the elbow braces against the inner thigh while curling a kettlebell, keeping the upper arm still so the bicep does all the work.

Main focus
Strength
Level
Starting
Equipment
Kettlebells
Load
Free weight
Stability
Supported by a seat, bench or wall
Before you start
  • Warm up first with a minute or two of easy walking or marching in place, and cool down the same way after.
  • Wear flat, closed shoes with a good grip, or go barefoot on a non-slip floor if that feels steady to you.
  • Clear the floor around you. Keep a sturdy chair, counter or wall within reach for any move you do standing.
  • Build up slowly. Add repetitions or minutes over weeks, not days. If you take a break, work back up gradually.

Talk with a doctor or physical therapist before you start if you have not been active for some time, if you have a health condition or a worry about exercise, if you have fallen or fear falling, or if a clinician has told you to limit activity. This library is general information, not medical advice.

What you need

A kettlebell in a weight you can control.

How to do it

  1. Sit on a bench with your feet wide, holding a kettlebell in one hand.
  2. Brace the back of your upper arm against the inside of your thigh, letting the kettlebell hang.
  3. Curl the kettlebell up toward your shoulder, keeping the elbow pinned against your leg.
  4. Squeeze the bicep at the top, then lower slowly under control.
  5. Finish all reps on one side, then switch arms.

How much

To start: 1 to 2 sets of 8 to 12 slow repetitions, resting 1 to 2 minutes between sets.

As it gets easier: 2 to 3 sets of 6 to 12 repetitions with good form, resting 1 to 3 minutes. Add load or repetitions gradually, no more than about once a week.

How it should feel: The muscles you are working should feel the effort. The last repetitions should be hard but controlled, never shaky or painful.

Make it easier

Use the other ways to do this movement below.

Make it harder

Use the other ways to do this movement below.

Tips

  • Keep the upper arm braced and still -- only the forearm moves.
  • Rotate the wrist slightly as you curl for a stronger peak contraction.
  • Use a lighter weight than a standard curl -- strict form matters more here.

Safety

  • Warm up first, and keep your breathing steady. Breathe out on the effort and in as you ease off. Do not hold your breath.
  • Move with control. Do not lock your joints straight at the end of a movement.
  • Choose a version, load and number of repetitions you can finish with good form. The last few should feel hard but not shaky.
  • Start with a light kettlebell and learn the movement slowly before moving faster.
More safety notes
  • Keep the floor around you clear and your grip firm.
  • Pick up and put down the kettlebell by bending your knees, with a straight back.

When to stop

  • Stop and rest if you feel dizzy or lightheaded, sick to your stomach, or unusually short of breath.
  • Stop if you feel sharp, sudden or joint pain. Muscles working hard is expected. Pain is a signal to stop.
  • Stop and sit down if you feel unsteady and cannot settle yourself right away.
  • Call your local emergency number for chest pain or pressure, fainting, or sudden weakness, numbness or trouble speaking.
  • After any of these, do not repeat the exercise until you have talked with a doctor or physical therapist.
  • You cannot control the kettlebell.
  • You feel pain in your lower back, wrist or shoulder.

Other ways to do this movement

Sign in and we will show other ways to do this, with other equipment or at a different level, chosen from your own answers. Sign in

Where this comes from

Steps and tips are from an open exercise dataset named below. Starting amounts, equipment and safety notes are Fitafter50's general guidance. Nothing here is clinically reviewed.

Steps and tips: Exercise data by RepDB (repdb.co). License: RepDB Free Tier License v1.0: personal or commercial use inside applications, visible attribution, no redistribution as a dataset or API. All credits.

    This is general information, not medical advice. It does not diagnose anything or tell you whether an exercise is right for you. Adjust to your comfort and ability.