ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Biceps Curls With Kettlebells: Benefits and How To

Updated on July 6, 2019
Lorra Garrick profile image

Former ACE-certified personal trainer Lorra Garrick has trained men & women for fat loss, muscle building, more strength and more fitness.

So why use kettlebells to exercise the biceps? There are several reasons why a person would want to consider using this implement.

A Different and Inviting Feel

Yes, kettlebells provide a new kind of feel to the hand and fingers when holding them. The handles are usually thicker than those of dumbbells and pre-weighted barbells, as well as thicker than the diameter of straight bars and other fixtures that are used with cable equipment. Many people will find this thicker feel more comfortable and appealing.

Different Lifting Dynamics

Curling a kettlebell is not the same as curling a dumbbell of the same weight. When a person curls a dumbbell, the resistance is on either side of the hand. In the case of a kettlebell, the resistance is situated below the hand and forces the trainee to be more aware of exactly what is happening during the lift.

Kettlebells can be used when the dumbbells you want to work with are in use. Rather than wait, go ahead and start working with the kettlebells.

Simply stand, feet about shoulder width apart, arms straight at your sides holding the kettlebells. Begin curling. There is no need to try to bring the weight up as high as possible. Keep the upper arm vertical and move only the elbow joint.

Don’t move the shoulder joint if you want to thoroughly target the biceps muscles. Maintain a tight grip on the handles for extra tension and flex the elbows to work the biceps.

Squeeze the handles at the top of the movement (even if the top has the forearm only parallel with the floor rather than above parallel), then lower with control. At the bottom of the movement, the weights should be on either side of the body, rather than hanging in front of the body.

This means that the elbows should be on either side of the body, rather than digging into the front of the body, like some people (especially beginners) mistakenly do.

Kettlebells can also be used for concentration curls. To do a concentration curl, have a seat, with the weight between the feet on the floor. Legs are open, and the elbow of the lifting arm is against the inner thigh of the same side.

Pick up the weight and curl, keeping the elbow anchored against the inner area of the thigh, while the other hand is usually on the other thigh. Release with control, letting the arm hang only a split second before flexing the elbow for the next repetition.

The higher a person raises their arm during biceps curls with kettlebells, the more awkward it will feel, due to the design of this instrument.

However, as already mentioned, it is not necessary to flex the elbow as much as possible. A curl of just a 90 degree bend in the elbow is sufficient for an excellent training effect, as long as enough resistance is used, and the release is controlled.

What about reverse curls?

Reverse curls are great with kettlebells. Many will love the different feel with the thick handle and the way that the weight hangs below the palm. When performing reverse curls with this tool, the trainee should keep their wrists/hands aligned with their forearms. In other words, don’t let the wrist go limp or flop during the movement.

Thus, as the elbow is flexing, hands moving upward, don’t allow the wrist to end up forming a 90 degree angle to the underside of the forearm. The purpose of a reverse curl is to target the forearm muscles.

Allowing the wrist to flop forward during the lift will subtract tension from the very muscles that you want to target. It’s a cheat move. Keeping the wrist/hand aligned with the forearm will strengthen the muscles that control the wrist. Don’t flop.

Biceps curls with kettlebells will be an inviting change for many men and women. This style of training need not replace all of one’s biceps exercises, but at least try a few sets out with kettlebells to see if you don’t find it a refreshing change from the usual.

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)