Kettlebell Standing One Arm Curl Over Incline Bench

Muscles worked

Setup

1. Set an incline bench to an angle between 45 and 60 degrees.
2. Stand behind the bench and place the back of your working arm (triceps) firmly against the padded backrest.
3. Position your armpit snugly over the top edge of the bench for stability.
4. Grip the kettlebell handle with an underhand (supinated) grip, letting the weight of the bell rest against the back of your forearm.

How to do it

1. Inhale as you slowly lower the kettlebell until your arm is fully extended but not locked out.
2. Exhale and curl the kettlebell toward your shoulder by flexing the elbow, keeping your upper arm glued to the bench.
3. Squeeze your bicep forcefully at the top of the movement for a one-second pause.
4. Lower the weight with a controlled 3-second tempo back to the starting position.

Form checklist

• Keep your wrist neutral and strong; do not let the kettlebell pull your wrist into extension.
• Ensure your torso remains stationary and do not lean back to assist the lift.
• Maintain constant contact between your triceps and the bench throughout the entire set.
• Keep your shoulders square and avoid shrugging the working shoulder upward.

Pro tips

• Drive the back of your arm into the pad as you curl; this counter-pressure increases bicep fiber recruitment.
• At the top of the movement, try to rotate your pinky finger slightly toward your shoulder to maximize the 'peak' contraction of the biceps.

Make it harder

• Perform a 'bottoms-up' variation by holding the kettlebell handle so the bell stays balanced upright, significantly increasing forearm and grip demand.
• Incorporate a 3-second isometric hold at the mid-point (90-degree angle) during the lowering phase.

Frequently asked

What muscles does the kettlebell standing one arm curl over incline bench work?

The kettlebell standing one arm curl over incline bench primarily targets the biceps, and also works the forearms as secondary muscles.

What equipment do you need for the kettlebell standing one arm curl over incline bench?

The kettlebell standing one arm curl over incline bench uses kettlebell.

Is the kettlebell standing one arm curl over incline bench good for beginners?

The kettlebell standing one arm curl over incline bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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