The 'Handbag Curl' Hits Your Biceps and Forearms in One Move – Use it to Force New Muscle Growth

If you are looking for a fresh way to challenge your biceps without reaching for heavier iron, the handbag curl is a move worth testing. Adam Sinicki, known as The Bioneer, suggests this variation to add variety to your arm training. By using a kettlebell with an overhand grip, the exercise shifts the way the load pulls on your muscles.

The main benefit of this movement is its focus on the wrist extensors. While many gym exercises emphasize the muscles that flex the wrist, this overhand position hits the opposite side of your forearm. Because the kettlebell hangs in a way that fights against your grip, your biceps and forearms work together to stabilize the weight through a greater range of motion.

Despite using a lighter weight than you might use for a standard dumbbell curl, the movement feels challenging because of the constant tension required. It functions as a useful accessory exercise to round out your arm development. You can incorporate these into your current routine by aiming for three sets of 10 to 15 reps.

To perform the move, hold a kettlebell by the handle with an overhand grip. Keep your elbows tucked close to your sides while you stand tall. Curl the weight toward your shoulder and lower it slowly with full control. This simple tweak forces your muscles to adapt to a different stimulus.