ROPE IN MORE MUSCLE

Upgrade your curls to target different heads of your biceps and work the muscle from all angles. The ROPE KETTLEBELL CURL fuses two bits of mass-building kit to make dumbbells feel redundant

01\ HOLD TIGHT

Run a thick piece of rope through the handle of a heavy kettlebell and grip it so the bell rests 8in from the floor. The thickness of the rope will develop greater strength in your forearms, which transfers to other lifts. You don’t want your grip to fail you before your muscles do.

02\ FEEL THE SQUEEZE

Keep your elbows close to your sides as you curl the kettlebell up toward your face, ensuring your hands stay fairly close to each other with your palms facing upward. | Hold for two seconds at the top, squeezing the rope and your biceps as hard as you can.

03\ GO SLOW TO GROW

Maintaining control of the kettlebell during the lowering (eccentric) phase of the move is crucial, as this is where the majority of muscle growth occurs. Go as slowly as possible, bringing the weight back down to the start position over a minimum of three seconds. Enjoy the burn.