Concentration Curl (Kettlebell)

An isolation exercise for the biceps performed seated with a kettlebell, minimizing momentum and maximizing mind-muscle connection.

Instructions

1. Sit on a bench with feet firmly planted on the floor, hip-width apart.
2. Hold a kettlebell in one hand with your elbow resting against the inside of your knee.
3. Curl the kettlebell upward toward your shoulder by bending at the elbow.
4. Squeeze your biceps at the top of the movement.
5. Lower the kettlebell with control back to the starting position.
6. Complete all reps on one side before switching arms.

Tips

• Use a weight that allows you to maintain proper form throughout all reps.
• Avoid using momentum; perform slow, controlled movements only.
• Rest your elbow against your knee to limit arm movement to the elbow joint.
• Maintain an upright torso throughout the movement.
• Squeeze your biceps at the top to maximize muscle engagement.
• Breathe in during the descent and out during the curl.