# Kettlebell Concentration Curl

A seated single-arm curl holding a kettlebell by the handle, with the upper arm resting against the inner thigh. Keeping the upper arm fixed isolates the biceps with little body momentum.

- Beginner · Isolation
- Equipment: Kettlebell, Flat bench
- HD video: https://media.seto.fit/exercises/kettlebell-concentration-curl/video/male.mp4
- HTML: https://seto.fit/exercises/kettlebell-concentration-curl/

## Muscles worked

- Biceps: 10/10
- Forearms: 5/10

## How to do the Kettlebell Concentration Curl

1. Sit on the bench with your feet apart and hold a kettlebell.
2. Rest your upper arm firmly against your inner thigh for stability.
3. Curl the weight up towards your shoulder, keeping your arm still.
4. Slowly lower the weight back down to the starting position.

### Full technique — 7 steps

1. Sit on a flat bench with feet set wide and hold a kettlebell by the handle in one hand.
2. Lean forward and rest the back of your upper arm against your inner thigh near the knee.
3. Let the kettlebell hang with an underhand grip and your elbow straight.
4. Curl the kettlebell toward your shoulder without letting your upper arm slide off the thigh.
5. Squeeze the biceps briefly at the top.
6. Lower the kettlebell until your elbow is fully extended again.
7. Finish all reps on one side, then switch arms and repeat.

## Common mistakes

- Upper arm drifting off thigh
- Shrugging shoulder to finish reps
- Cutting the bottom range short
- Twisting torso during the curl

## Form cues

- Keep upper arm still
- Palm stays up
- Fully extend each rep
- Keep shoulders down

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Single-Arm Cable Cross-Body Curl](https://seto.fit/exercises/cable-curl-behind-back/), [Single Arm Cable Curl](https://seto.fit/exercises/cable-bicep-curl-single-arm/)
- **No equipment**: [EZ Bar Preacher Curl](https://seto.fit/exercises/ez-bar-preacher-curl/), [EZ Bar Spider Curl](https://seto.fit/exercises/ez-bar-spider-curl/)
- **Dumbbells**: [Stability Ball Dumbbell Preacher Curl](https://seto.fit/exercises/stability-ball-dumbbell-preacher-curl/), [Standing Concentration Curl](https://seto.fit/exercises/standing-concentration-curl/)
- **Resistance bands**: [Resistance Band Spider Curl](https://seto.fit/exercises/resistance-band-spider-curl/), [Squatting Resistance Band Curl](https://seto.fit/exercises/squatting-resistance-band-curl/)

## 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](https://seto.fit/exercises/alternating-machine-biceps-curl/) — Beginner
- **This exercise: Kettlebell Concentration Curl — Beginner**
- Harder: [Barbell Curl](https://seto.fit/exercises/barbell-curl/) — Beginner
- Harder: [Bent Over Barbell Curl](https://seto.fit/exercises/bent-over-barbell-curl/) — Intermediate

## Quick answers

### What muscles does the Kettlebell Concentration Curl work?

Primary: Biceps 10/10. Also works: Forearms 5/10.

### Which joints does the Kettlebell Concentration Curl load?

Elbow: low, Wrist: low.

### When should I do the Kettlebell Concentration Curl in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Kettlebell Concentration Curl?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 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 Kettlebell Concentration Curl?

Cable machine: Single-Arm Cable Cross-Body Curl, Single Arm Cable Curl. No equipment: EZ Bar Preacher Curl, EZ Bar Spider Curl. Dumbbells: Stability Ball Dumbbell Preacher Curl, Standing Concentration Curl. Resistance bands: Resistance Band Spider Curl, Squatting Resistance Band Curl.

### What is an easier version of the Kettlebell Concentration Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Kettlebell Concentration Curl?

Barbell Curl (Beginner), Bent Over Barbell Curl (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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