One Arm Kettlebell Bicep Curl

A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.

How to do it

1. Stand tall holding a kettlebell in one hand.
2. Keep your elbow pinned to your side.
3. Curl the kettlebell toward your shoulder by flexing your bicep.
4. Squeeze at the top of the movement.
5. Lower the kettlebell with control.
6. Complete reps on one side, then switch.

Tips

• Keep your wrist straight as the offset weight shifts through the curl.
• Brace your core to resist leaning away from the working side.
• Avoid swinging the kettlebell up with your hips.

Muscles

Primary: Biceps

Secondary: Brachialis, Forearm flexors