Strength

Single Kettlebell Curl Switch

The Single Kettlebell Curl Switch targets your biceps and forearms, improving arm strength, muscular endurance, and coordination by smoothly transitioning the weight between hands.
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Single Kettlebell Curl Switch instructions
Step-by-step instructions
1
Stand upright and hold a kettlebell in one hand, with your arm fully extended and the kettlebell hanging at arm's length. This will be your starting position.
2
Curl the kettlebell up to your shoulder, while keeping your torso stationary.
3
Pause and contract your bicep as you exhale.
4
Switch the kettlebell to your other hand and repeat the process.
5
After finishing the programmed number of reps on both hands, rest for a while and repeat if needed.
Stand upright and hold a kettlebell in one hand, with your arm fully extended and the kettlebell hanging at arm's length. This will be your starting position.
Curl the kettlebell up to your shoulder, while keeping your torso stationary.
Pause and contract your bicep as you exhale.
Switch the kettlebell to your other hand and repeat the process.
After finishing the programmed number of reps on both hands, rest for a while and repeat if needed.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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