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The goblet curl is a movement that has had a huge effect on my physique since I’ve made it a regular part of my routine.
This one exercise has helped me develop thicker forearms, bigger biceps, and a more developed neck and traps. That has come with noticeable performance benefits, too. My biceps tendons feel stronger and that has improved my performance on moves like blanche progressions.
The way I perform the goblet curl is with high repetitions, a “pump” like cadence, and high continuous time under tension. These things, together, mean I’m training my strength endurance while flooding the biceps with blood and metabolites to stimulate growth. The posture also means I’m pulling the kettlebell towards myself, which is great for getting the traps involved.
In this video, I explain in more detail while I think the goblet curl is actually a bit of a cheat code for getting big biceps and traps and how you can adapt it to suit your needs.
Enjoy!