Kettlebell Concentration Curl

Note: This is just a visual reference — it may vary depending on your setup.

Strength Arms

Arms

Muscle Activation

Upper Arms

80%

Forearms

20%

Equipment

Bench or Chair Kettlebell

Setup / Starting Position

Sit on a bench or chair with your feet flat on the floor, holding a kettlebell in one hand between your legs.

Exercise Position

Position your elbow on the inside of your thigh, allowing your arm to hang straight down.
Hold the kettlebell with an underhand grip, palm facing upwards.

Form & Performance

Curl the kettlebell towards your shoulder, keeping your upper arm stationary against your thigh.
Squeeze your biceps at the top of the movement.