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Arm Curls with Kettlebells

Ditch the dumbbells this week and give kettlebells a chance with some arm curls! Due to the design of kettlebells, there's significantly more tension throughout the curling movement, including the top contracted- to chest- position. As a result, greater muscle fiber innervation and motor unit recruitment occurs.

Kettlebells offer a slightly out-of-the-box way to perform your biceps curls. The technique for kettlebell curls is the same as for dumbbell curls, but due to the position of the weight under your hand, you'll feel more tension on the lower portion of your biceps and forearms. You may actually find it easier to turn your hand, so your palm faces inward and perform hammer curls when using kettlebells.

  • How to Single Arm Curl:

  • While kettlebells press against the forearms and stop this common cheating technique. In addition, any swinging or excessive use of momentum will result in the kettlebells banging against the forearms, which is extremely unpleasant.

  • Although execution is similar to other curl variations, one notable difference is hand positioning.

  • For all kettlebell curls, it's best to have the handles resting in the mid-upper palms of your hands, rather than the lower palms and fingers.

    This locks the kettlebells in and keeps them from rotating and slipping.

  • Finally, you'll want to resist fully straightening your arms at the bottom of the movement.

  • This locks the kettlebells in and keeps them from rotating and slipping.

Keep in mind, much like any workout, consistency is key to build endurance and strength.

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