{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Two-Handed Kettlebell Curl",
      "kind": "common"
    },
    {
      "text": "Kettlebell Horn Curl",
      "kind": "common"
    },
    {
      "text": "Two-Arm Kettlebell Biceps Curl",
      "kind": "common"
    },
    {
      "text": "Kettlebell Curl",
      "kind": "common"
    },
    {
      "text": "Curl with kettlebell two hands",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "biceps-brachii",
        "role": "prime-mover"
      },
      {
        "muscle": "brachialis",
        "role": "prime-mover"
      },
      {
        "muscle": "brachioradialis",
        "role": "synergist"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "wrist",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "hypertrophy",
      "strength"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "kettlebell"
      ]
    ]
  },
  "external_ids": {
    "wger": "974"
  },
  "id": "oec:kettlebell-biceps-curl",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and your core braced.",
      "Grasp a single kettlebell with both hands by the sides of the handle (the horns), letting it hang at arm's length in front of your thighs."
    ],
    "steps": [
      "Keep your upper arms pinned close to your ribs and curl the kettlebell upward toward chest height by flexing your elbows.",
      "Squeeze your biceps firmly at the top of the movement.",
      "Lower the kettlebell under control back to full elbow extension."
    ],
    "breathing": "Exhale as you curl the kettlebell upward; inhale as you lower it with control.",
    "cues": [
      "Elbows glued to ribs",
      "Chest up, no swinging",
      "Squeeze at the top"
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso and using hip momentum to lift the kettlebell.",
        "correction": "Brace the glutes and core to keep the torso stationary throughout the curl."
      },
      {
        "fault": "Flaring the elbows outward or allowing them to drift forward.",
        "correction": "Keep the elbows tucked against your sides so the biceps perform the work."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain a firm grip on the horns to prevent the kettlebell from slipping."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Kettlebell Biceps Curl",
  "previous_ids": [
    "oec:curl-with-kettlebell-two-hands"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Curl with kettlebell two hands",
        "url": "https://wger.de/en/exercise/974/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:barbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:ez-bar-curl"
    },
    {
      "type": "variation-of",
      "target": "oec:barbell-curl"
    },
    {
      "type": "regression-of",
      "target": "oec:kettlebell-single-arm-biceps-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "narrow"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing bicep isolation exercise holding a single kettlebell with both hands to perform elbow flexion."
}