Kettlebell Goblet Curl
A two-handed biceps curl done with a single kettlebell — a route to direct biceps work with just a kettlebell.
How to do it
- Stand tall with feet hip-width apart, holding one kettlebell by the horns with both hands.
- Let the bell hang in front of your thighs with straight arms and elbows pinned to your ribs.
- Brace your core to lock your torso so it doesn't sway during the rep.
- Curl the kettlebell up toward your chest, bending both elbows together in one smooth motion.
- Squeeze your biceps hard at the top with the bell at chest height, holding briefly for the contraction.
- Lower the kettlebell slowly back to full arm extension over 2–3 seconds, then start the next rep.
Key technique cue
No body swing — lift the bell with your arms, not momentum.
Common mistakes
- ✕ Swinging the torso to lift the bell, which uses momentum instead of biceps strength.
- ✕ Letting the elbows drift forward at the top, which takes the biceps out of the movement.
- ✕ Cutting the range short by stopping before full extension, missing the stretch at the bottom.
- ✕ Letting the wrists bend back under the load, which strains the wrist joints and weakens the contraction.
Benefits
- ✓ Builds biceps strength and size with a single piece of equipment.
- ✓ Allows a heavier load for users with only one kettlebell.
- ✓ Reinforces strict curl mechanics without swinging, with both arms working together.
Progression: from easier to harder
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Step 1 You are here - Step 2
About the exercise
The Kettlebell Goblet Curl uses a single kettlebell held by the horns with both hands. From a hanging position at the thighs, both biceps curl the bell up to chest height in sync. The two-handed grip spreads the load evenly between the arms and locks the wrists in a strong neutral position, which makes it a smart curl option when you don't have dumbbells or a barbell. It suits kettlebell-only training, home and travel workouts, and beginner arm days. It also helps when you have one heavier kettlebell instead of two lighter ones. It pairs well with the standard kettlebell curl and kettlebell hammer curl.
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