Kettlebell Curl Iso Hold

Muscles worked by the Kettlebell Curl Iso Hold

Primary

BicepsBiceps BrachiiBrachialis

Secondary

BrachioradialisForearm FlexorsWrist Flexor Muscles

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

Equipment

Kettlebell

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

How to do the Kettlebell Curl Iso Hold

1. Stand with your feet about shoulder-width apart and hold the kettlebell by its handle with both hands, so it hangs in front of your thighs.
2. Keep your elbows close to your sides and your shoulders relaxed.
3. Curl the kettlebell up until your forearms are level with the floor and the elbows are bent to about 90 degrees.
4. Stop there and hold the kettlebell steady, hanging in front of your body.
5. Keep your upper arms still, your chest tall and your breathing slow while you hold for the planned time.
6. Lower the kettlebell under control and rest.

Form tips

• Keep the kettlebell steady; swaying or letting it drop toward your thighs takes the load off the biceps.
• Do not lean back to hold the weight; your trunk stays upright and your elbows stay close to your sides.
• Choose a lighter kettlebell than for the curl itself, since the hold is hard at the halfway point.

At a glance

Kettlebell Curl Iso Hold 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": "kettlebell-curl-iso-hold",
  "name_en": "Kettlebell Curl Iso Hold",
  "name_de": "Kettlebell-Curl Iso-Halt",
  "name_es": "Curl con Pesa Rusa Isométrico",
  "description_en": "An isometric version of the kettlebell curl: you curl a kettlebell held by the handle in both hands until your forearms are level with the floor and hold it there. The biceps and the brachialis stay under constant tension at the point where the lift is hardest.",
  "description_de": "Eine isometrische Variante des Kettlebell-Curls: Du curlst eine mit beiden Händen am Griff gehaltene Kettlebell hoch, bis die Unterarme waagerecht zum Boden sind, und hältst sie dort. Bizeps und Brachialis stehen am schwersten Punkt der Bewegung dauerhaft unter Spannung.",
  "description_es": "Una versión isométrica del curl con pesa rusa: subes una pesa rusa sujeta por el asa con ambas manos hasta que los antebrazos queden a la altura del suelo y la mantienes ahí. El bíceps y el braquial permanecen bajo tensión constante en el punto en que el movimiento es más difícil.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "kettlebell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii",
    "brachialis"
  ],
  "secondary_muscles": [
    "brachioradialis",
    "forearm_flexors"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "arm_day",
    "pull_day",
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand with your feet about shoulder-width apart and hold the kettlebell by its handle with both hands, so it hangs in front of your thighs.",
    "Keep your elbows close to your sides and your shoulders relaxed.",
    "Curl the kettlebell up until your forearms are level with the floor and the elbows are bent to about 90 degrees.",
    "Stop there and hold the kettlebell steady, hanging in front of your body.",
    "Keep your upper arms still, your chest tall and your breathing slow while you hold for the planned time.",
    "Lower the kettlebell under control and rest."
  ],
  "instructions_de": [
    "Stelle dich etwa schulterbreit hin und halte die Kettlebell mit beiden Händen am Griff, sodass sie vor deinen Oberschenkeln hängt.",
    "Halte die Ellbogen nah am Körper und die Schultern entspannt.",
    "Curle die Kettlebell hoch, bis die Unterarme waagerecht zum Boden sind und die Ellbogen etwa 90 Grad gebeugt sind.",
    "Stoppe dort und halte die Kettlebell ruhig, vor deinem Körper hängend.",
    "Halte die Oberarme still, die Brust aufrecht und die Atmung langsam, während du für die geplante Zeit hältst.",
    "Senke die Kettlebell kontrolliert ab und ruhe dich aus."
  ],
  "instructions_es": [
    "Ponte de pie con los pies separados aproximadamente al ancho de los hombros y sujeta la pesa rusa por el asa con ambas manos, de modo que cuelgue delante de tus muslos.",
    "Mantén los codos pegados a los costados y los hombros relajados.",
    "Sube la pesa rusa hasta que los antebrazos queden paralelos al suelo y los codos estén flexionados a unos 90 grados.",
    "Detente ahí y mantén la pesa rusa estable, colgando delante de tu cuerpo.",
    "Mantén los brazos quietos, el pecho elevado y la respiración lenta mientras aguantas el tiempo previsto.",
    "Baja la pesa rusa con control y descansa."
  ],
  "tips_en": [
    "Keep the kettlebell steady; swaying or letting it drop toward your thighs takes the load off the biceps.",
    "Do not lean back to hold the weight; your trunk stays upright and your elbows stay close to your sides.",
    "Choose a lighter kettlebell than for the curl itself, since the hold is hard at the halfway point."
  ],
  "tips_de": [
    "Halte die Kettlebell ruhig; Schwanken oder Absinken zu den Oberschenkeln nimmt die Last vom Bizeps.",
    "Lehne dich nicht zurück, um das Gewicht zu halten; dein Oberkörper bleibt aufrecht und die Ellbogen bleiben nah am Körper.",
    "Wähle eine leichtere Kettlebell als für den Curl selbst, denn der Halt ist auf halber Höhe besonders schwer."
  ],
  "tips_es": [
    "Mantén la pesa rusa estable; si se balancea o la dejas caer hacia los muslos, el bíceps deja de soportar la carga.",
    "No te inclines hacia atrás para sostener el peso; el tronco permanece erguido y los codos pegados a los costados.",
    "Elige una pesa rusa más ligera que para el curl normal, ya que la posición a mitad del recorrido es muy exigente."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/kettlebell-curl-iso-hold-main.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 === "kettlebell-curl-iso-hold");

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.