# Single Arm Kettlebell Curl

A standing one-arm biceps curl with a kettlebell held by the handle. Trains the biceps and forearms, with the kettlebell's offset load asking for a firm grip.

- Beginner · Isolation
- Equipment: Kettlebell
- HD video: https://media.seto.fit/exercises/kettlebell-single-arm-curl/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-kettlebell-curl/

## Muscles worked

- Biceps: 9/10
- Forearms: 6/10
- Front delts: 3/10

## How to do the Single Arm Kettlebell Curl

1. Stand tall, one kettlebell at your side, palm facing forward.
2. Keep your upper arm still and close to your side throughout the movement.
3. Curl the kettlebell up toward your shoulder, bending only at your elbow.
4. Lower slowly to full elbow extension, then switch arms.

### Full technique — 7 steps

1. Stand tall with feet hip-width apart, holding one kettlebell by the handle at your side.
2. Turn your palm to face forward and let the arm hang straight.
3. Keep your upper arm close to your side and your torso upright.
4. Curl the kettlebell upward by bending the elbow without letting the elbow drift forward.
5. Raise until the forearm is nearly vertical and the biceps fully shorten.
6. Lower the kettlebell back to full elbow extension without swinging your torso.
7. Finish the set on one arm, then switch sides and repeat.

## Common mistakes

- Letting the elbow drift forward
- Swinging the torso to start reps
- Bending the wrist through the curl
- Cutting off the bottom range

## Form cues

- Keep upper arm still
- Palm stays up
- Wrists stay straight
- Start from full elbow extension

## 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** (good fit): 3–4 sets of 10–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 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.

- **Dumbbells**: [Dumbbell Two-Hand Hammer Curl](https://seto.fit/exercises/dumbbell-waiter-curl/), [Goblet Curl](https://seto.fit/exercises/goblet-curl/)
- **Resistance bands**: [Incline Resistance Band Hammer Curl](https://seto.fit/exercises/incline-resistance-band-hammer-curl/), [Resistance Band Hammer Spider Curl](https://seto.fit/exercises/resistance-band-hammer-spider-curl/)
- **Barbell**: [Single Arm Barbell Curl](https://seto.fit/exercises/single-arm-barbell-curl/), [Landmine Concentration Curl](https://seto.fit/exercises/landmine-concentration-curl/)
- **Machine**: [Ski Erg Biceps Curl](https://seto.fit/exercises/ski-erg-biceps-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: Single Arm Kettlebell 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 Single Arm Kettlebell Curl work?

Primary: Biceps 9/10. Also works: Forearms 6/10, Front delts 3/10.

### Which joints does the Single Arm Kettlebell Curl load?

Wrist: moderate, Elbow: low. Wrist — lighter options: Hammer Curl, Alternating Dumbbell Curl, Barbell Curl.

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

Finisher. Goes last, once the heavy work is done. ≈ 8 min with rest.

### How many sets and reps of the Single Arm Kettlebell 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 Single Arm Kettlebell Curl?

Dumbbells: Dumbbell Two-Hand Hammer Curl, Goblet Curl. Resistance bands: Incline Resistance Band Hammer Curl, Resistance Band Hammer Spider Curl. Barbell: Single Arm Barbell Curl, Landmine Concentration Curl. Machine: Ski Erg Biceps Curl.

### What is an easier version of the Single Arm Kettlebell Curl?

Alternating Machine Biceps Curl (Beginner).

### What is a harder version of the Single Arm Kettlebell Curl?

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

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

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