Double Kettlebell Bicep Curl

A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge.

How to do it

1. Stand holding a kettlebell in each hand by the handle, palms facing forward.
2. Keep the elbows tucked to the sides and the bells hanging at arm length.
3. Curl both kettlebells up toward the shoulders by flexing the elbows.
4. Squeeze the biceps at the top, then lower under control to the starting position.
5. Repeat for the recommended number of repetitions.

Tips

• Do not let the bells swing — control the eccentric.
• Elbows stay pinned to the sides; no shoulder flexion.
• Grip hard throughout; the bell wants to pull the wrist into extension.

Muscles

Primary: Biceps

Secondary: Brachialis, Forearm flexors