Kettlebell Crush Curl

Biceps, ForearmsKettlebell

An isolation exercise targeting your biceps and forearms by squeezing the sides of a kettlebell. Squeezing the bell generates continuous isometric tension across your arms.

How to do it

1Stand tall with feet shoulder-width apart, actively pressing the sides of the kettlebell bell between both palms.

2Keep your elbows pinned to your ribs and maintain an upright spine.

3Exhale as you curl the kettlebell up toward your upper chest.

4Pause at the top for one second to squeeze your biceps at peak contraction.

5Inhale as you lower the kettlebell back down under full control.

Common mistakes

Swinging your hips or arching your back to use momentum instead of bicep strength.

Letting your elbows flare out or drift forward, shifting tension away from the biceps.

Dropping the weight too fast without controlling the lowering phase.

Breathing

Inhale as you lower the kettlebell. Exhale as you curl it up toward your chest.

Make it harder or easier

To regress, perform the curl with a lighter kettlebell.

To progress, hold a 2 to 3-second pause at the top of every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.