Kettlebell Exercise Guides for Biceps
Exercise – Bicep Curls With One Arm
Exercise Advice: Take a shoulder width stance and hold one kettlebell with an overhand grip (palm facing out). Slowly curl the kettlebell up to the top position while keeping tension on your bicep muscle. Slowly lower the kettlebell down to the starting position and repeat.
Exercise – Bicep Curls
Exercise Advice: Take a shoulder width stance and hold one kettlebell just below waist level with both hands (palm facing out). Slowly curl the kettlebell up to the top position while keeping tension on your bicep muscles. Slowly lower the kettlebell down to the starting position and repeat.
Exercise – Bicep Curls With Two Kettlebells
Exercise Advice: Take a shoulder width stance and hold two kettlebells in both hands just below waist level with an overhand grip (palm facing out). Slowly curl both kettlebells up to the top position while keeping tension on your bicep muscles. Slowly lower the kettlebells down to the starting position and repeat.
Exercise – Bottom Up Clean
Exercise Advice: Take a shoulder width stance and hold one kettlebell with an overhand grip (palm facing in). Slowly curl the kettlebell up to the top position while keeping tension on your bicep muscle. At the top position, the bottom of the kettlebell should be facing up toward the ceiling. Slowly lower the kettlebell down to the starting position and repeat.
Exercise – Hammer Curls With One Arm
Exercise Advice: Take a shoulder width stance and hold a kettlebell in one hand with an overhand neutral grip (palm facing in). Slowly raise the kettlebell up to the top position while keeping tension on your bicep muscle. Do not supinate or twist your wrist during this movement. Keep a neutral grip with your palm facing in throughout the entire exercise. This exercise works your bicep and forearm muscles. Slowly lower the kettlebell down to the starting position and repeat.
Exercise – Hammer Curls With Two Arms
Exercise Advice: Take a shoulder width stance and hold two kettlebells using both hands with an overhand neutral grip (palm facing in). Slowly raise the kettlebells up to the top position while keeping tension on your bicep muscle. Do not supinate or twist your wrists during this movement. Keep a neutral grip with your palm facing in throughout the entire exercise. This exercise works your biceps and forearm muscles. Slowly lower the kettlebells down to the starting position and repeat.
