One Arm Kettlebell Bicep Curl

Muscles worked by the One Arm 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 One Arm Kettlebell Bicep Curl

1. Stand tall holding a kettlebell in one hand.
2. Keep your elbow pinned to your side.
3. Curl the kettlebell toward your shoulder by flexing your bicep.
4. Squeeze at the top of the movement.
5. Lower the kettlebell with control.
6. Complete reps on one side, then switch.

Form tips

• Keep your wrist straight as the offset weight shifts through the curl.
• Brace your core to resist leaning away from the working side.
• Avoid swinging the kettlebell up with your hips.

At a glance

One Arm Kettlebell Bicep Curl in German & Spanish

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

Related exercises

• Barbell Curl
• Cable Curl
• Cable Hammer Curl
• Cheat Curl
• Concentration Curl
• Cross Body Hammer Curl
• Dumbbell Bicep Curl
• Dumbbell Hammer 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": "one-arm-kettlebell-bicep-curl",
  "name_en": "One Arm Kettlebell Bicep Curl",
  "name_de": "Einarmige Kettlebell-Bizepsbeugung",
  "name_es": "Curl de Bíceps con Pesa Rusa a Un Brazo",
  "description_en": "A unilateral kettlebell exercise isolating the biceps, with the offset load adding forearm and grip demand.",
  "description_de": "Ein einarmiger Curl mit der Kettlebell, der den Bizeps isoliert trainiert und die Unterarmmuskulatur mitfordert.",
  "description_es": "Un curl de bíceps unilateral con pesa rusa que entrena cada brazo por separado e implica con fuerza el antebrazo.",
  "category": "strength",
  "force_type": "pull",
  "mechanic": "isolation",
  "difficulty": "intermediate",
  "equipment": "kettlebell",
  "body_part": "upper_arms",
  "primary_muscles": [
    "biceps_brachii"
  ],
  "secondary_muscles": [
    "brachialis",
    "forearm_flexors"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "bicep-curl",
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Stand tall holding a kettlebell in one hand.",
    "Keep your elbow pinned to your side.",
    "Curl the kettlebell toward your shoulder by flexing your bicep.",
    "Squeeze at the top of the movement.",
    "Lower the kettlebell with control.",
    "Complete reps on one side, then switch."
  ],
  "instructions_de": [
    "Steh aufrecht mit einer Kettlebell in einer Hand.",
    "Halte den Ellenbogen fest an der Körperseite.",
    "Beuge die Kettlebell zur Schulter, indem du den Bizeps anspannst.",
    "Spanne oben an.",
    "Senke die Kettlebell kontrolliert.",
    "Wiederhole auf einer Seite, dann wechseln."
  ],
  "instructions_es": [
    "De pie, sostén una pesa rusa en una mano.",
    "Mantén el codo pegado al costado.",
    "Sube la pesa rusa hacia el hombro flexionando el bíceps.",
    "Aprieta en la parte superior del movimiento.",
    "Baja la pesa rusa con control.",
    "Completa las repeticiones de un lado y luego cambia."
  ],
  "tips_en": [
    "Keep your wrist straight as the offset weight shifts through the curl.",
    "Brace your core to resist leaning away from the working side.",
    "Avoid swinging the kettlebell up with your hips."
  ],
  "tips_de": [
    "Halte das Handgelenk gerade, statt es unter der Kugel abknicken zu lassen.",
    "Vermeide jedes Mitschwingen aus Hüfte und Oberkörper.",
    "Beginne mit der schwächeren Seite und gleiche die Wiederholungen an."
  ],
  "tips_es": [
    "Mantén la muñeca recta aunque la pesa tire de ella.",
    "Evita balancear el torso para ayudarte a subir el peso.",
    "Empieza siempre por tu lado más débil."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "start": "images/flat/one-arm-kettlebell-bicep-curl-start.webp",
      "peak": "images/flat/one-arm-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 === "one-arm-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.