How to do the Incline Bench Kettlebell Preacher Curl
- Stand behind a steep incline bench, upper arm over the backrest.
- Hold one kettlebell with your palm up, arm almost straight.
- Curl the kettlebell up, bending your elbow, keeping your upper arm still.
- Lower slowly until the elbow is almost straight, then switch arms.
Full technique — 7 steps
- Set an adjustable bench to a steep incline and stand behind it in a staggered stance.
- Hold one kettlebell by the handle with an underhand grip and rest that upper arm over the top of the backrest.
- Let the forearm lie along the backrest until the elbow is almost fully extended.
- Curl the kettlebell upward by bending the elbow without lifting the upper arm off the backrest.
- Raise until your hand reaches about chin height and squeeze the biceps briefly at the top.
- Lower the kettlebell under control until the elbow is almost fully extended.
- Finish the set on one arm, then switch sides and repeat.
Common mistakes
- Upper arm lifting off the backrest
- Letting shoulder roll forward
- Cutting off the bottom range
- Bending the wrist through the curl
Form cues
- Keep upper arm still
- Palm stays up
- Wrists stay straight
- Control the lowering
Compared with similar variants
| Incline Bench Kettlebell Preacher Curl | Hammer Curl | Alternating Dumbbell Curl | Barbell Curl | |
|---|---|---|---|---|
| Level | Beginner | Beginner | Beginner | Beginner |
| Technique to learn | easy | easy | easy | easy |
| How tiring | low | low | low | low |
| Elbow | moderate | low | low | moderate |
| Wrist | low | low | low | low |
| Equipment | Kettlebell, Adjustable bench | Dumbbells | Dumbbells | Barbell |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Stability Ball Dumbbell Preacher Curl Same level
- Standing Concentration Curl Same level
Resistance bands
- Resistance Band Spider Curl Same level
- Squatting Resistance Band Curl Same level
No equipment
- EZ Bar Spider Curl Same level
- Leg Resisted Biceps Curl Same level
Cable machine
- Single-Arm Cable Cross-Body Curl Harder
- Single Arm Cable Curl Same level
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Alternating Machine Biceps Curl
- This exercise Incline Bench Kettlebell Preacher Curl
- Harder Barbell Curl
- Harder Bent Over Barbell Curl
Too hard for now? Start with the Alternating Machine Biceps Curl.
Quick answers
What muscles does the Incline Bench Kettlebell Preacher Curl work?
Primary: Biceps 9/10. Also works: Forearms 5/10.
Which joints does the Incline Bench Kettlebell Preacher Curl load?
Elbow: moderate, Wrist: low. Elbow — lighter options: Hammer Curl, Alternating Dumbbell Curl, Incline Dumbbell Curl.
When should I do the Incline Bench Kettlebell Preacher Curl in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.
How many sets and reps of the Incline Bench Kettlebell Preacher Curl?
Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Incline Bench Kettlebell Preacher Curl?
Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl. No equipment: EZ Bar Spider Curl, Leg Resisted Biceps Curl. Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl.
What is an easier version of the Incline Bench Kettlebell Preacher Curl?
Alternating Machine Biceps Curl (Beginner).
What is a harder version of the Incline Bench Kettlebell Preacher Curl?
Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).
