Kong Curl
The Kong Curl is a dumbbell curl that isolates the biceps. Curl names vary between gyms, so here we teach it as a strict, standing dumbbell curl with a controlled lowering phase. It suits beginners and experienced lifters who want to build biceps strength and size without other muscles taking over.
Muscles worked
The Kong Curl mainly works your biceps.
Setting up
- Pick a dumbbell you can curl for 8-12 controlled reps. Start lighter than you think you need, as strict form makes the weight feel heavier.
- Stand tall with your feet about hip-width apart and your knees slightly soft. Hold a dumbbell in each hand, palms facing forward, arms hanging by your sides.
- Pull your upper arms in so your elbows sit just in front of your ribs, with your ribs down and your chest tall. Keep this position for the whole set.
How to do the Kong Curl
- Start with your arms almost fully straight, the dumbbells hanging at your sides and your palms facing forward.
- Keeping your elbows pinned beside your ribs, bend your elbows and curl the dumbbells up towards your shoulders.
- Keep curling until your biceps are fully shortened and the dumbbells are near shoulder height. Your upper arms should not swing forward.
- Squeeze your biceps hard for a count of one at the top.
- Lower the dumbbells slowly over about three seconds, resisting the weight the whole way down.
- Stop just short of locking out your elbows at the bottom, then start the next rep without bouncing.
Form tips
- Think of your elbows as hinges fixed to your sides. Only your forearms should move.
- Make the lowering phase slower than the lifting phase. This keeps tension on the biceps and stops you relying on momentum.
- Keep your wrists straight, in line with your forearms, so the dumbbell doesn't pull them backwards or forwards.
- Stand tall with your ribs down. If you have to lean back to get the weight up, it is too heavy.
- At the top, imagine trying to bring the dumbbell to your shoulder and squeeze the biceps rather than just lifting the weight.
Common mistakes
Swinging the body
Lean back slightly against a wall if you need to, and drop to a lighter dumbbell. Your torso should stay still while only your forearms move.
Elbows drifting forward
Keep your elbows beside your ribs throughout. If they move forward, the weight is probably too heavy and the tension has moved away from your biceps.
Dropping the weight on the way down
Count three seconds as you lower. The lowering phase is where a lot of the work happens, so don't let gravity do it for you.
Cutting the range short
Start each rep with your arms almost straight and finish with the dumbbells near your shoulders. Use a lighter weight to get the full movement.
Sets and reps
| Build strength | 3-4 sets of 6-8 reps with a challenging weight and strict form, resting 2 minutes between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, lowering slowly, resting 60-90 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 12-15 reps with a lighter weight, resting 45-60 seconds, as part of a full-body programme. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Kong Curl alternatives
Machine taken, or want some variety? These work the same main muscles.
Kong Curl FAQs
What muscles does the Kong Curl work?
It mainly works your biceps, the muscles on the front of your upper arm that bend your elbow. Keeping your elbows still and your body upright keeps the work focused there.
How heavy should I go on the Kong Curl?
Choose a weight that lets you complete your reps with your elbows still and a slow lowering phase. The last two reps of each set should feel hard but not make you swing your body. If you are a beginner, start with a light pair, such as 5-8 kg each, and add weight gradually.
How often should I do Kong Curls?
Most people do well training biceps one to three times a week with a day or two between sessions. Start with once or twice a week and build up if you recover well. If you feel pain rather than normal muscle effort, stop and get it checked.
Track your Kong Curl progress
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