{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "one-handed kettlebell curls",
      "kind": "common"
    },
    {
      "text": "single-arm kettlebell curl",
      "kind": "common"
    },
    {
      "text": "one-arm kettlebell curl",
      "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": "obliques",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "radioulnar",
        "actions": [
          "supination"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "isolation-elbow-flexion"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "unilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "kettlebell"
      ]
    ]
  },
  "external_ids": {
    "wger": "975"
  },
  "id": "oec:kettlebell-single-arm-biceps-curl",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and your core braced.",
      "Hold a kettlebell by the handle in one hand with your arm extended down at your side, palm facing forward or slightly inward."
    ],
    "steps": [
      "Keep your upper arm pinned close to your torso and flex at the elbow to curl the kettlebell upward.",
      "Contract your biceps firmly at the top of the movement as the weight approaches shoulder height.",
      "Lower the kettlebell in a controlled arc back to full elbow extension."
    ],
    "breathing": "Exhale as you curl the kettlebell upward and inhale as you lower it with control.",
    "cues": [
      "Pin your elbow to your side",
      "Do not swing your hips",
      "Control the kettlebell on the way down"
    ],
    "common_faults": [
      {
        "fault": "Swinging the torso to create momentum to move the weight.",
        "correction": "Brace your core and stay completely upright, choosing a lighter kettlebell if necessary."
      },
      {
        "fault": "Allowing the elbow to drift excessively forward during the lift.",
        "correction": "Keep your upper arm vertical and stationary beside your ribs throughout the repetition."
      }
    ],
    "safety": {
      "precautions": [
        "Maintain a neutral wrist to prevent excessive strain from the off-center mass of the kettlebell."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "per-side"
  },
  "name": "Kettlebell Single-Arm Biceps Curl",
  "previous_ids": [
    "oec:one-handed-kettlebell-curls"
  ],
  "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: one-handed kettlebell curls",
        "url": "https://wger.de/en/exercise/975/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "clafal"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:kettlebell-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-alternating-biceps-curl"
    },
    {
      "type": "substitute-for",
      "target": "oec:kettlebell-biceps-curl"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "supinated"
    },
    "load_position": "at-sides",
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A standing unilateral arm exercise that uses a kettlebell to isolate elbow flexion while challenging grip and core stability."
}