Double Kettlebell Bicep Curl

Muscles worked by the Double Kettlebell Bicep Curl

Primary

BicepsBiceps Brachii

Secondary

BrachialisForearm FlexorsWrist Flexor Muscles

Also called: bicep, biceps brachii, biceps muscle, guns.

Equipment

Kettlebell

Also called: kb, cast iron kettlebell, competition kettlebell, girya.

How to do the Double Kettlebell Bicep Curl

1. Stand holding a kettlebell in each hand by the handle, palms facing forward.
2. Keep the elbows tucked to the sides and the bells hanging at arm length.
3. Curl both kettlebells up toward the shoulders by flexing the elbows.
4. Squeeze the biceps at the top, then lower under control to the starting position.
5. Repeat for the recommended number of repetitions.

Form tips

• Do not let the bells swing — control the eccentric.
• Elbows stay pinned to the sides; no shoulder flexion.
• Grip hard throughout; the bell wants to pull the wrist into extension.

At a glance

Double Kettlebell Bicep Curl in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Standing Leg Curl
• Barbell Curl
• Barbell Preacher Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Close-Grip EZ-Bar Curl
• Concentration Curl

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "double-kettlebell-bicep-curl",
  "name_en": "Double Kettlebell Bicep Curl",
  "name_de": "Double Kettlebell Bizeps-Curl",
  "name_es": "Curl de Bíceps con Dos Pesas Rusas",
  "description_en": "A standing biceps curl with one kettlebell in each hand, held by the handle. The offset mass at the bottom of the bell adds a mild grip and stability challenge.",
  "description_de": "Ein stehender Bizeps-Curl mit je einer Kettlebell in jeder Hand, am Griff gehalten. Die versetzte Masse am unteren Ende der Kugel erhöht leicht die Anforderungen an Griffkraft und Stabilität.",
  "description_es": "Un curl de bíceps de pie con una pesa rusa en cada mano, sujeta por el asa. La masa descentrada en la parte inferior de la pesa añade un ligero reto de agarre y estabilidad.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "arm_day",
    "pull_day"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand holding a kettlebell in each hand by the handle, palms facing forward.",
    "Keep the elbows tucked to the sides and the bells hanging at arm length.",
    "Curl both kettlebells up toward the shoulders by flexing the elbows.",
    "Squeeze the biceps at the top, then lower under control to the starting position.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Stehe mit je einer Kettlebell am Griff in jeder Hand, Handflächen nach vorne.",
    "Halte die Ellbogen an den Seiten; die Kettlebells hängen gestreckt herab.",
    "Curle beide Kettlebells durch Beugen der Ellbogen zu den Schultern.",
    "Spanne den Bizeps oben an, dann senke kontrolliert in die Ausgangsposition.",
    "Wiederhole die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Ponte de pie sujetando una pesa rusa en cada mano por el asa, con las palmas mirando hacia adelante.",
    "Mantén los codos pegados a los costados y las pesas colgando a lo largo de los brazos.",
    "Sube ambas pesas rusas hacia los hombros flexionando los codos.",
    "Aprieta los bíceps en la parte superior, luego baja de forma controlada hasta la posición inicial.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "Do not let the bells swing — control the eccentric.",
    "Elbows stay pinned to the sides; no shoulder flexion.",
    "Grip hard throughout; the bell wants to pull the wrist into extension."
  ],
  "tips_de": [
    "Lass die Kettlebells nicht schwingen – kontrolliere die exzentrische Phase.",
    "Ellbogen bleiben seitlich fixiert; keine Schulterbeugung.",
    "Greife die ganze Zeit fest zu; die Kettlebell zieht das Handgelenk in die Extension."
  ],
  "tips_es": [
    "No dejes que las pesas oscilen — controla la fase excéntrica.",
    "Los codos permanecen pegados a los costados; sin flexión de hombros.",
    "Agarra con fuerza durante todo el movimiento; la pesa tiende a extender la muñeca."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/double-kettlebell-bicep-curl-start.webp",
      "peak": "images/flat/double-kettlebell-bicep-curl-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "double-kettlebell-bicep-curl");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.