Concentration Curl (Kettlebell)
Also called Kettlebell Concentration Curl, KB Concentration Curl
How to do it
Sit with the feet wide and hold one kettlebell by the handle with the working upper arm braced against the inside of the thigh. Curl the bell toward the shoulder without moving the upper arm, squeeze the biceps, then lower slowly to full extension. Complete the set and repeat on the other side.
Setup
Sit near the bench edge with feet wide and hold the center of one kettlebell handle palm-up or slightly neutral. Brace the working upper arm against the inner thigh, keep the bell controlled below the hand, wrist straight, and torso stable.
Where you should feel it
Through the working biceps and forearm as they control the offset kettlebell, while the thigh fixes the upper arm and the core holds posture. Avoid swinging the bell.
When to use it
Use for strict unilateral biceps and grip work with an offset implement. Perform 8-15 controlled reps per side.