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Strength / Kettlebell
A seated single-arm bicep isolation move: the elbow braces against the inner thigh while curling a kettlebell, keeping the upper arm still so the bicep does all the work.
Kettlebell
beginner
isolation
Sit on a bench with your feet wide, holding a kettlebell in one hand.
Brace the back of your upper arm against the inside of your thigh, letting the kettlebell hang.
Curl the kettlebell up toward your shoulder, keeping the elbow pinned against your leg.
Squeeze the bicep at the top, then lower slowly under control.
Finish all reps on one side, then switch arms.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
