When it comes to kettlebell exercise, most people use this for compound exercises and complex movement patterns. But do you know that kettlebell training will act as a better workout for the biceps? It will not only help you to get big and strong biceps but also helps in getting an attractive physique. The kettlebell bicep workouts are considered the best for the arms but you can’t do that like a classic bodybuilding exercise. You should not focus on the muscles but rather you should be focused on the movement patterns.
So, here are the 8 best kettlebell bicep workouts that you should try for giving an impressive look to your arm.
8 best kettlebell bicep workouts:
Kettlebell ballistic curl
This ballistic curl from the kettlebell will be dynamic, a little explosive, and also it will carry a large range of motion. The best part about this kettlebell bicep workout is that you can move the biceps in full-range motion.
- The kettlebell should be in-between your legs. Extend your arm fully and palm facing in
- While you curl up, rotate your palm so that your palm will face up
- Once you reached the top of the curl, perform a little forward flexion of the shoulder. Lift your elbow slightly and it will give your bicep an extra load of tension
Incline kettlebell curls
In this incline kettlebell curls; there will be a simultaneous stretch and also result in overload. So, this will result in muscular hypertrophy. This workout is considered the best to build a highly potent mass builder for the biceps.
- The inclined kettlebell should be at 45 degrees where the elbow is behind the torso and the should is extended back a little more
- Use a variety of loads
- The repetition range for heavyweight should be 4 to 6 repetitions, for the moderate load it should be 8 to 10 repetitions, and for the lighter loads there should be 12 to 15 repetitions
- Do 1 to 2 set in each repetition and it will result in an incredible gain in the bicep size
Upright curl
The kettlebell curls are more similar to the dumbbell curls, but the position of holding the weight will get differ. This type of workout will bring more tension to the lower portion of the biceps and forearms.
- Go for a sturdy standing position and your back should be straight
- Hold the kettlebell in both your hands and the palm should face towards you
- Bring forward slightly at the waist and contract your biceps so that the kettlebell curl upwards
- Now, squeeze your bicep hard at the top of the repetition
- Return to the same position and repeat the same
Kettlebell pistol hammer curl
Here, the holding of the kettlebell will be completely different and it will be more challenging for your biceps as it has to deal with torque. Your biceps will get some crazy amount of tension during this workout.
- Keep your wrist straight which should be in a neutral position
- During this workout, the elbow should be pinned in a place
- Hold the kettlebell firmly and down all the way up squeezing
- Your palm should be facing towards you
- Bring back to the original position and repeat the same
Kettlebell preacher curl
In this kettlebell preacher curl, you have to struggle a little to maintain the proper lifting but it will allow the biceps to naturally handle most weighting. So, you can enjoy more tension for your arms.
- Grab a kettlebell and sit in a preacher curl position
- Brace your arm against the sloped side of the pad
- Hold the top of the pad with one arm and the other arm for support
- Flex your biceps by curling the weight towards you
- Your elbow should be in place throughout the movement
- Squeeze your biceps as it should touch your forearm and then release it by lowering the weight
- Repeat the same action and do 3 to 5 sets of 8 to 12 repetitions per side
Kettlebell push press
This kettlebell push press is a technical kind of exercise and here you will be using heavyweights. The push press will bring the most difficult part of the movement and it will give a little boost to the sticking point.
- Hold one kettlebell or even you can hold two kettlebell
- It should be clean to your shoulder
- Squat down by keeping your torso straight
- Drive the weights overhead while jumping and extend your arms
Hang clean
Even though this is not considered a bicep exercise, but still it will work had on your biceps. During this movement, your legs, core, back, arm, and glutes will be working. But this is not for beginners.
- Get the kettlebell into a racked position
- Pull the kettlebell past your knees, pull your elbow back
- Tuck your elbow to the side of the body and bring your hands towards your chest
- Now, let the kettlebell hang out in forearm and biceps
- Bring back the kettlebell down and your bicep will be lengthened fully
Single-arm bicep curl
The single-arm bicep curl will provide tension to your arm in a different way and this workout requires more forearm tension to stabilize the wrist. In this kettlebell bicep workout, the weight will be hung below the wrist so it will cause instability along with more muscle activation.
- Strictly keep your elbow pinned in a place without any movement
- Keep your wrist straight
- The weight load is placed below the wrist so there will be difficul to maintain a firm wrist
- Go for different load mechanics and this will make up for the lesser weight load
Bottom Line:
The kettlebell is the best mode of exercise to target your biceps as the design of the kettlebell will offer some unique training to you. The kettlebell bicep workouts will allow overloading the biceps with high tension and contract the muscle in many different ways. This type of exercise will cause metabolic stress which is essential for hypertrophy.