What’s up! On your biceps workouts, you will do the most powerful 5-minute kettlebell biceps exercises this week.

Let’s work together to make them!

5-Minute Powerful Kettlebell Biceps Workout!

TOTAL LENGTH: 5 minutes

INTENSITY LEVEL: High

EQUIPMENT NEEDED: A kettlebell

Skill Level

Beginner: Perform this workout three times. After each workout, rest for three minutes and do it again.

Intermediate: Complete this exercise four times. After each workout, rest for two minutes, and then repeat.

Advanced: Perform this workout four times. After each workout, rest for one minute and repeat.

Do each KB arms exercises over 60 seconds, then switch to the next one without stopping. It is a very strenuous circuit, so you need to pick a weight you can comfortably lift for 5 minutes.

If you have to take an instant break, shake your arms and get back to work. It is important to make an improvement over the perfect!

#1 Straight Curl With Kettlebell

SETUP

• Make sure you are in a stable standing position and keep an upright back.
• Use the kettlebell in both hands to ensure your grip. Keep your palms facing upwards.

ACTION

1. Engage your biceps muscles by bending your elbows. Raise the kettlebell up.
2. Squeeze your biceps to the max at the high point of the rep. Then slowly return to your starting position.
3. Repeat!

#2 Kettlebell Upright Row

SETUP

• Take a solid standing position with an upright back.
• Use the kettlebell in both hands, with your palms facing you.

ACTION

1. Lean to the side a little at the waist, then contract your biceps, causing the kettlebell to rise.
2. Squeeze your biceps vigorously at the end of the rep. Return to your starting position.
3. Repeat!

#3 Concentration Curl

SETUP

• Stand up with your feet more than the shoulder width.
• Hold the kettlebell with your right hand and your palm facing away from yours.
• Shift your weight towards your right side and put your inner elbow thigh just over your knee to support your body.

ACTION

1. Engage your bicep in a way to curl your kettlebell upwards.
2. Press your bicep to the ground towards the highest point of the rep. Return to your starting position.
3. Repeat, and make sure to change arms halfway!

#4 1-Arm Drag Curl

SETUP

• Make sure you are in a stable standing position, with an upright back.
• Hold the kettlebell with your left hand with your palm facing forward.

ACTION

1. Instead of curling your arm, move your elbow up and forward, bringing your arm back to its natural curvature and engaging your bicep. Maintain this upper position; that’s when the frozen drag will begin.
2. As long as you keep your elbow straight and straight, loosen your arm completely before curling back.
3. Repeat the process and change arms halfway!

#5 Alternating Kettlebell Curls

SETUP

• Make sure you are in a stable standing position, with the back straight.
• Take the kettlebell in your right hand and with your palm facing away from you.

ACTION

1. Make sure you contract your bicep muscles to curl the kettlebell upwards.
2. Transfer the kettlebell to your left hand, and hold your right arm in a curled posture.
3. Make a slack with the left arm, and then continue to pass the kettlebell between your hands!