How to do it
Match a two-second negative on every repetition to maximize time under tension.
- 1
Stand with feet shoulder-width apart, holding a kettlebell in each hand at arm's length.
- 2
Keep your elbows close to your torso and rotate your palms so they face forward.
- 3
Curl one kettlebell towards your shoulder, contracting your biceps as you breathe out.
- 4
Lower the kettlebell back down to the starting position as you breathe in.
- 5
Alternate arms and repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your torso and avoid swinging the kettlebell to ensure you're isolating the biceps effectively.
Common mistakes
- ✕Curling the wrists inward at the top
- ✕Swaying the hips to start each curl
- ✕Stopping short of full extension at bottom