Kettlebell Concentration Curl

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.

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.

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.

Muscles

Primary: Biceps

Secondary: Brachialis