Take your time with each portion of the curl, especially the eccentric lowering half.
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Pro Tip: Slow and steady wins on this exercise. Lower the weights with control, then rotate your arms again at the bottom to reset for the next curl. At the top of the curl, rotate both arms so your palms face forward. Keeping your upper arms and elbows stationary, flex your biceps to curl the dumbbells up. To perform a Zottman curl, hold a dumbbell in each hand with your arms by your sides and your palms facing forward. By using a palms-up grip to pull the weight up and a palms-down grip to lower, this movement targets key muscles in the wrists and forearms that will help strengthen your grip for your heavier lifts. Named for American strongman George Zottman, the Zottman curl is one of the most popular ways to do a biceps curl among serious lifters because it strengthens your grip and improves your form. Start with a lighter kettlebell to get comfortable with the awkward mechanics before moving on to heavier weights. As a way to do a biceps curl and simultaneously build more strength for carries, grip the handle and curl the kettlebell to the bottoms-up position or practice a 90-degree hold. If you’d like to get better at cleans, practice rotating your arm around the kettlebell like Eden does in a slower, more controlled movement so you can perform the same feat at speed. For example, if you perform goblet squats in your split, grip each side of the handle and practice curling the kettlebell up to your chest. Think about which kettlebell moves you’d like to master and let that dictate how you curl the kettlebell. Instead of curling, Eden prefers moves like the single-arm clean as a way to do a biceps curl with a kettlebell that she can incorporate into a variety of flows that suit her fast-paced style. “It takes the right technique to master this radical tool.” “The kettlebell shouldn’t hurt,” she explains.
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As fitness entrepreneur Hannah Eden explains in her popular training program, you have to learn how to move around the kettlebell so it won’t bang into your arm. What makes the kettlebell so awkward to curl is the uneven weight distribution.
However, if some of these advanced kettlebell moves are part of your lifting program, you can use kettlebell curls to build the strength and skill you’ll need to master them. Swings, squats, cleans, get-ups and carries, yes - but curls, no. If you’re at all familiar with kettlebells, then you know they’re not exactly designed for biceps curls. Pro Tip: It’s easy to accidentally swing your arms with this variation, so pay extra attention to make sure your upper arms and elbows stay stationary. Pause at the top, then lower with control. Keeping your upper arms stationary, hinge at the elbows to lift the dumbbells up, keeping your palms facing in throughout the movement. To perform the hammer curl, hold a dumbbell in each hand with your arms at your sides and your palms facing in. This makes the hammer curl a great way to do biceps curls for beginners to build strength as well as advanced lifters looking to lift more weight. As a result, you’re able to lift more weight than a standard biceps curl. Keeping your palms turned in in the “hammer” position recruits the forearm muscles and the brachioradialis. The hammer curl is one of the ways to do biceps curls most of us learn in the gym, often because it’s actually easier to perform than the palms-up version. Here are five must-try curl variations to help you strengthen and define your biceps so you can keep rocking it at the gym and everywhere else! 1. The reality is there are several ways to do biceps curls to not only improve your arm development but also to take your upper-body strength to a whole new level. Just grab a pair of dumbbells and start curling, right? The biceps curl is one of those exercises everyone already thinks they know how to do or is too basic to improve on.
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