Kettlebell Bench Standing Incline Single-Arm over Curl

Kettlebell Standing One Arm Curl Over Incline Bench

- Incline bench

Positioning

1. Set Up the Bench: Adjust the incline of the bench to a comfortable angle (about 30-45 degrees).
2. Stand Next to the Bench: Position yourself to the side of the incline bench, standing with your feet shoulder-width apart.
3. Grip the Kettlebell: Hold a kettlebell in your opposite hand (the hand farthest from the bench). Your arm should be fully extended down towards the floor.
4. Lean on the Bench: Place your opposite arm (the one closest to the bench) on the incline bench for support. Your elbow should be bent to about 90 degrees, resting comfortably on the bench.

Movement

1. Starting Position: Begin with your kettlebell hand hanging straight down, and your supporting arm firmly pressed against the bench.
2. Curl the Kettlebell: Engage your bicep and slowly curl the kettlebell towards your shoulder. Keep your elbow close to your body, avoiding any swinging or momentum.
3. Pause at the Top: At the top of the movement, ensure you fully contract your bicep and hold for a brief moment.
4. Lower the Kettlebell: Gradually lower the kettlebell back to the starting position, maintaining control throughout the motion.
5. Repetition: Perform the desired number of repetitions on one arm before switching to the other arm.

Tips

- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using your back or shoulders to lift the kettlebell; focus on using your arm muscles.
- Choose a kettlebell weight that allows you to maintain proper form without straining.