Biceps Curls

Exercise Tips

  • Keep your back straight
  • Bend your knees slightly to protect your lower back

Biceps Curls

This exercise targets your biceps and provides a low cardio benefit.

Muscle Group



2 Days a Week to
3 Days a Week



Cardiovascular Benefit


Muscle Group: Biceps

Equipment: Kettlebell

Minimum Frequency: 2 Days a Week

Maximum Frequency: 3 Days a Week

Cardiovascular Benefit: Low

Exercise Category: Kettlebell Biceps

Starting Position: Stand with your feet shoulder width apart, toes pointing forward. Hold a kettlebell in both hands by the handle with an underhand grip, palms facing away from you. Hang your arms straight down in front of you with the kettlebell right in front of your hips.

  1. 1 Exhaling, curl both hands up to your chest, keeping your elbow close by your sides.
  2. 2 Hold for a one count, then inhale and slowly return your arms to starting position.
  3. 3 Repeat this exercise until you have completed all repetitions for the set.

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