Are you tired of the same old dumbbell bicep curls? 

Looking to spice up your arm day routine while building those coveted bicep peaks? 

Well, we’ve got the thing for you – the kettlebell bicep workout! 

Grab your kettlebells, put on your workout gear, and get ready to sculpt your arms while having fun. 

In this article, we’ll dive into kettlebell bicep exercises. I’ve included videos and images to show you how to do each exercise. I’ve also included ten different sample workouts below.

Why Kettlebells?

The kettlebell is a fantastic tool that offers a range of benefits for full-body training. Here are some key advantages of using kettlebells in your workout routine.

Full-Body Workout

Kettlebell exercises often involve many muscle groups at once, providing a full-body workout. This efficiency can save you time. 

Strength Building

Kettlebells are excellent for building strength. Exercises like swings, squats, and presses can help you increase muscle and strength.

Cardiovascular Conditioning

Many movements, like kettlebell swings, provide an intense conditioning workout. 

Athlete Fitness

Athletes can use kettlebell exercises to develop power that translates to various sports. 

You can use kettlebells to improve your lifting, carrying, and throwing ability.

Flexibility and Mobility

Kettlebell exercises often use a wide range of motion, which can enhance mobility. You can use kettlebells to improve mobility in positions like the squat, hinge, and lunge.

Core Stability

Kettlebell workouts use core engagement to maintain balance and control during full-body movements. This strengthens your core muscles, which can also help improve posture.

Improved Grip Strength

The thick handle of a kettlebell can improve your grip strength. A better grip can translate to lifts like the barbell deadlift and row.

Versatility

You can use kettlebells for unique exercises like swings, snatches, cleans, get-ups, and more. 

You can also use kettlebells for bodybuilding-style movements.  Curls, skull crushers, flies, and lateral raises are all fair game. This versatility allows for creativity in designing workouts and prevents boredom.

Portability

One of my favorite things about kettlebells is their portability. I toss my kettlebell in my backpack and take it everywhere with me. I’ve even carried it to the top of a mountain. The kettlebell is like having a portable gym.

Low Impact

Many kettlebell exercises are low-impact, making them suitable for individuals with joint issues. 

Kettlebells are also great if you want a lower-impact alternative to high-impact cardio. If running or jumping causes pain, a kettlebell may be a good option.

Minimal Equipment

Kettlebells are affordable and occupy minimal space, making them great for home gyms. You can pick up a kettlebell on Facebook Marketplace or Craigslist for a decent price. Or, you can buy kettlebells from a ton of different retailers.

Mental Focus

Kettlebell exercises often need concentration and coordination. Complex movements, like the get-up,  can challenge your mental focus.  

Muscles of the Biceps

The biceps are the muscles on the front part of your upper arm. Your biceps consist of two main parts: the biceps brachii and the brachialis. 

Training both in a kettlebell arm workout or any other arm workout is essential. This will allow you to develop strong, full biceps muscles.

Biceps Brachii

The biceps brachii, known as the “biceps,” is a two-headed muscle in the front of the upper arm. It’s named “biceps” because it has two distinct parts: the short head and the long head. 

The biceps help you bend your arm at the elbow and rotate your forearm.

Brachialis

This muscle sits beneath the biceps. It’s like the “hidden” muscle that adds thickness to your arm. It also assists with bending your elbow.

Kettlebell Bicep Exercises

There are many different ways to use kettlebells to train your arms. Here are some kettlebell biceps exercises to add to your strength training routine.

Kettlebell Alternating Bicep Curl

Kettlebell curls are a great place to start your kettlebell training. You are likely already familiar with this movement.

How to Do Alternating Kettlebell Bicep Curls

• Hold a kettlebell in each hand. You can be sitting or standing. 
• As you start to lift the kettlebell, turn your palms up (supinate), rotating the kettlebell.  
• At the top of the movement, squeeze your biceps muscles. Alternate between left and right arms each rep. 

Kettlebell Wide Curl

Wide curls help target the short head (the head of the bicep closest to your torso) and can be performed seated or standing.

How to Do Kettlebell Wide Curls

• Hold a kettlebell in each hand.
• If standing, place your feet shoulder-width apart. Hold the kettlebell by the handle with your palms facing up. 
• Maintain a 45-degree angle from your wrist to your elbow in the starting position. Curl your arms upward without rotating your wrist. 
• Maintain the same angle as you lower the kettlebell.

Kettlebell Hammer Curl

You will likely need a lighter kettlebell for kettlebell hammer curls. Advanced lifters may be able to use a heavier kettlebell. 

How to Do Kettlebell Hammer Curls

• Grip the kettlebell at the arch where the horn and handle meet. This will challenge your grip strength and is excellent for the brachialis. 
• Keep your wrist straight and your elbow stationary as you curl the kettlebell to chest height.
• Reverse the movement to lower the kettlebell back to the starting position.

Kettlebell Preacher Curl

There are three ways to perform this exercise with a kettlebell. You can use a preacher bench or an adjustable bench.

How to Do One-Handed Kettlebell Preacher Curl

• Place one arm over the bench. Grip the handle of the kettlebell with your palm toward you.
• Your tricep should be flush against the pad. Lower the kettlebell to a 45-degree angle with the pad or bench.
• Keep tension in your bicep as you curl the kettlebell back to the top position. Perform all reps with one arm before switching to the other.

How to Do Two-Handed Kettlebell Preacher Curl

• Hold a single kettlebell with both hands. Keep your triceps against the pad. 
• Lower the kettlebell until you are at a 45-degree angle. Keep constant tension in your biceps as you lower the kettlebell. 
• Pause at the bottom of the movement before returning to the start position.

Kettlebell Concentration Curl

The concentration curl is a great exercise to finish out your arm workout. It’s one of the classic bodybuilding exercises for establishing the mind-muscle connection.

How to Do Kettlebell Concentration Curls

• Sit on a bench or chair. Hold the kettlebell in your left hand between your legs, allowing your arm to extend. 
• Curl the kettlebell up towards your shoulder. Keep your upper arm pressed against your thigh. 
• Focus on squeezing the bicep at the top of the range of motion. Perform all reps on your left side before switching to the right.

Kettlebell Spider Curl 

The kettlebell spider curl generates a high degree of tension in the biceps that can help develop the peak of the muscle. 

How to Do Kettlebell Spider Curls

• Face down on an incline bench with your chest resting at the top. 
• Position your feet so you are in a sturdy position.
• Hold a kettlebell in each hand with your arm hanging straight down.
• Curl the kettlebell upwards, keeping your chest flat against the bench. 
• Contract your bicep at the top of the movement, then slowly lower the kettlebells to the starting position.

Kettlebell Drag Curl 

The drag curl adds an interesting twist to traditional curls. 

How to Do Kettlebell Drag Curls

• Stand with your feet hip-width apart.
• Hold a kettlebell in each hand in front of your thighs with your palms up. 
• As you curl the kettlebells, keep it close to your body and slide it up your torso as your elbows move back along your rib cage. This is different from a traditional curl that keeps the elbow stationary. 
• Move the elbows forward along the rib cage as you lower the kettlebells.

My Favorite Kettlebell Bicep Workout

Adjust the kettlebell weight to match your fitness level. Ensure you use proper form to prevent injury and maximize results.

Workout 1: Kettlebell Bicep Burnout

• Kettlebell Wide Curls: 4 sets of 12-15 reps per arm
• Hammer Curls: 3 sets of 12-15 reps per arm
• Spider Curls: 3 sets of 10-12 reps per arm
• Concentration Curls: 3 sets of 10-12 reps per arm

Rest for 60 seconds between sets.

10 More Kettlebell Bicep Workouts

Below is a variety of workouts that include kettlebell bicep exercises.

Workout 2: Kettlebell Bicep Pump

• Kettlebell Drag Curls: 4 sets of 10-12 reps per arm
• Alternating Kettlebell Curls: 3 sets of 12-15 reps per arm
• 21s (with kettlebell): 3 sets (7 reps from bottom to halfway, 7 reps from halfway to top, 7 full reps)

Rest for 60 seconds between sets.

Workout 3: Kettlebell Bicep Superset (Superset each exercise with a triceps exercise)

• Kettlebell Preacher Curls/Skull Crushers: 3 sets of 10-12 reps
• Kettlebell Concentration Curls/Kick Backs: 3 sets of 10-12 reps per arm
• Kettlebell Hammer Curls/Dips: 3 sets of 12-15 reps

Rest for 45 seconds between supersets.

Workout 4: Kettlebell Bicep Blitz

• Kettlebell Spider Curls: 4 sets of 12-15 reps per arm
• Alternating Kettlebell Curls: 3 sets of 12-15 reps per arm
• Kettlebell 21s: 3 sets (7 reps from bottom to halfway, 7 reps from halfway to top, 7 full reps)

Rest for 60 seconds between sets.

Workout 5: Kettlebell Bicep Pump and Plank

• Kettlebell Hammer Curls: 4 sets of 12-15 reps per arm
• Kettlebell Concentration Curls: 3 sets of 10-12 reps per arm
• Plank with Kettlebell Pull-Through: 3 sets of 10-12 reps per arm. Hold the plank position and pull the kettlebell under your body with one hand, then switch arms.

Rest for 45 seconds between sets.

Workout 6: Kettlebell Bicep Blast

• Single Arm Kettlebell Preacher Curls: 3 sets of 10-12 reps per arm
• Alternating Kettlebell Curls: 3 sets of 12-15 reps per arm
• Hammer Curls: 3 sets of 10-12 reps per arm

Workout 7: Full-Body Kettlebell Burn

• Kettlebell Swings: 3 sets of 15-20 reps
• Kettlebell Goblet Squats: 3 sets of 10-12 reps
• Kettlebell Curls: 3 sets of 10-12 reps per arm
• Plank: 3 sets, hold for 30-45 seconds

Workout 8: Kettlebell Core and Bicep Builder

• Kettlebell Turkish Get-Ups: 3 sets of 2 reps per side
• Concentration Curls: 3 sets of 10-12 reps per arm
• Plank with Kettlebell Pull-Through: 3 sets of 10-12 reps per arm
• Russian Twists: 3 sets of 15-20 twists (use the kettlebell as weight)

Workout 9: Kettlebells by the Minute

• Kettlebell Swings: 4 sets of 20 seconds on, 10 seconds off
• Alternating Kettlebell Curls: 4 sets of 20 seconds on, 10 seconds off
• Kettlebell Goblet Squats: 4 sets of 20 seconds on, 10 seconds off

Rest for 1-2 minutes between sets.

Workout 10: Kettlebell Arm and Leg Crusher

• Kettlebell Spider Curls: 3 sets of 10-12 reps per arm
• Kettlebell Lunges: 3 sets of 10-12 reps per leg (hold the kettlebell in a goblet position)
• Hammer Curls: 3 sets of 10-12 reps per arm
• Kettlebell Romanian Deadlifts: 3 sets of 10-12 reps

Bonus Workout: 21’s

Kettlebell 21s

Take a page from the bodybuilding playbook with the classic 21s but with a kettlebell twist. Perform seven lower-half curls (from bottom to halfway up). Then, do seven upper-half curls (from halfway up to the top). Finish with seven full curls. This triple-threat exercise will leave your biceps with an amazing pump.

FAQs

Are kettlebell bicep workouts effective for building muscle?

Kettlebell bicep workouts can be effective for building muscle. But like all exercises, you must use proper form, consistency, and progressive overload. 

Can beginners do kettlebell bicep workouts?

Kettlebell bicep exercises are a great place to start for beginners. Lots of kettlebell movements are compound exercises. But beginners may already be familiar with traditional dumbbell exercises like the curl. The kettlebell will be a smooth transition in this case. 

If you’re new to biceps training, watch the demonstration videos. Start with lighter weights to learn the proper technique. Use heavier weights as your strength improves. 

Seeking guidance from a fitness professional can also be helpful for beginners.

How often should I do kettlebell bicep workouts?

The frequency of your kettlebell bicep workouts depends on your fitness goals. 2-to 3 times a week is enough to see progress. Allow your muscles time to recover between workouts to prevent overtraining.

What is the correct form for kettlebell bicep exercises?

Proper form is crucial for kettlebell bicep exercises. Maintain a stable core, keep your back straight, and use controlled movements. Avoid using your back to lift the weight. Check out the demonstration videos in this post for more details.

How can I avoid injury during kettlebell bicep workouts?

Start with an appropriate weight. Warm up before your workout, and use proper form. Pay attention to your body. Stop the exercise immediately if you experience pain or discomfort. Increase the intensity of your workouts over time to allow your muscles to adapt.

Should I combine kettlebell bicep exercises with other exercises?

Combine kettlebell bicep exercises with other strength-training exercises for a balanced routine. Outdoor Muscle has dozens of articles like this one to help you out. 

What are some common mistakes to avoid during kettlebell bicep workouts?

Common mistakes include using improper form, lifting too heavy too soon, and overtraining.

What are the differences between the types of kettlebells?

Hardstyle kettlebells are made of cast iron. The hardstyle kettlebell has a cannonball shape and thicker handle. The size of the kettlebell also increases with weight.

Competition kettlebell handles are less thick and a consistent size regardless of weight. Competition bells are also made of steel, not cast iron. The body of the competition kettlebell is larger but also stays the same size.

Adjustable kettlebells come in a variety of shapes, sizes, and materials. Some may mimic hardstyle kettlebells while others use the competition bell shape.

All are great options.

What rep ranges should I use?

The rep/set scheme you use depends on your goals.

To maximize hypertrophy (muscle growth), the National Strength and Conditioning Association (NSCA) recommends 3-6 sets of 6-12 reps.

The NSCA recommends 2-3 sets of 12 or more reps to maximize muscular endurance.

The NSCA recommends 2-6 sets of fewer than 6 reps for strength.

We want strong biceps, but we don’t want to injure ourselves. I usually recommend staying between 5-15 reps to work the bicep muscles without risking overuse or injury to the elbow joint. There are a few exceptions like the “21s” workout, but that workout should be used sparingly to supplement your other bicep training.

How long does it take to see results from kettlebell bicep workouts?

The time it takes to see results varies from person to person. Results also depend on frequency, intensity, diet, and genetics. 

Patience and persistence are key.

When using kettlebells, start with a weight that’s manageable and safe for you. Always pay attention to your form to prevent injury, and be patient. Building strong, toned biceps takes time and consistent effort.

Happy curling!

For more kettlebell exercises, check out the Outdoor Muscle YouTube channel!