If you're looking for a fresh way to challenge your biceps without reaching for heavier weights, Adam Sinicki – better known as The Bioneer on YouTube – has a curl variation he thinks deserves a place in your workouts. Dubbed the 'handbag curl', the exercise uses a kettlebell held with an overhand grip, changing how the load pulls on your arm while working your forearms alongside your biceps.
Sinicki is already a fan of high-rep goblet curls, but says this variation offers a few extra benefits.
'I recommend just every now and then throwing in a set of these handbag curls,' he says.
What Are the Benefits of the Handbag Curl?
According to Sinicki, 'The number one [benefit is] that it trains the wrist extensors.'
He argues that most gym exercises, such as traditional curls, place much more emphasis on the muscles that flex the wrist, while the muscles on the opposite side of the forearm often receive far less direct work.
'We do all sorts of other stuff in this position, but we very rarely go in this position,' he says, referring to the overhand wrist position used during the exercise.
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The hanging weight creates a different challenge from a standard curl, forcing your biceps and forearms to work together to control the movement.
'When you're doing them, because the weight is hanging like this, it really wants to pull your biceps back down, straighten your elbows,' Sinicki explains. 'Which means your biceps are actually working through a greater range of motion.'
The offset load also requires your grip and forearm muscles to work continuously to keep the kettlebell stable, making the exercise feel surprisingly demanding despite the relatively light weight.
Sinicki also offers one less scientific reason for trying them: 'When you're doing them you feel a bit fancy.'
Fanciness aside, while handbag curls aren't a replacement for traditional biceps training, they can be a useful accessory exercise (excuse the pun). If you want to challenge your forearms and grip while adding variety to your arm sessions, they could be worth including in your routine.
How to Do the Handbag Curl
Aim for 3 sets of 10-15 reps.
- Hold a kettlebell by the handle with a pronated (overhand) grip so the bell hangs below your hand.
- Stand tall with your elbows tucked close to your sides.
- Curl the kettlebell towards your shoulder while keeping your wrist stable.
- Lower the weight slowly under control.
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