Kettlebells are an excellent tool for building explosive, brute strength. And KB swings are excellent at revving your heart rate and working up a sweat. But when it comes to training smaller muscles like shoulders, biceps, and triceps, you might stick with dumbbells or barbells because an advanced lifter like you may not see results by using a measly 15-pound kettlebell.
Not true.SEE ALSO: Full-Body Kettlebell WorkoutIn fact, kettlebell exercises create a unique leverage that increases your muscle’s time under tension (TUT), eases joint pain, and can eliminate cheating on certain exercises. So the next time you walk past a rack of these cannonballs with handles, don’t snort and wave them off. Instead, get creative and sub in these eight arm exercises to optimize your training.
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The Workouts
This kettlebell-heavy program was designed to spark serious muscle growth. Alternate between Workouts 1 and 2 with four to seven days’ rest in between. Adhere to a 3-2- 0-2 tempo—the first number is the lowering phase, the second is the pause at the bottom, the third is the lifting phase, and the fourth number is the pause at the top—for every exercise, adjusting weight if necessary. Rest 30 seconds after each exercise and 90 to 120 seconds between supersets.
*After reaching failure on dips and hammer curls, perform a set of diamond pushups and chinups, respectively, for as many reps as possible.Flip through this gallery for step-by-step instructions on how to perform the exercises.
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Standing Kettlebell Curl
Standing curls are a potent mass builder, as the standing position is where you’re strongest and allows for maximal overload of the biceps. Now swap the barbell for kettlebells, which hang below the wrists, creating a constant pulling sensation, and get ready to redefine what it means to get a pump.Do It: Position the handle in the meat of your palm to prevent the kettlebells from slipping and rotating. If you’re using larger kettlebells, allow your palms to rotate inward to allow for more room so the bell can rest next to your leg.Tip: Using a kettlebell stops you from overcurling—a surefire way to take the stress off of your muscle. If you feel the bell bang or rest against your forearm, you’re not using a proper range of motion.
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Incline Kettlebell Curl
Dumbbell incline curls simultaneously stretch and overload the muscle, which of course, translates to growth. Kettlebells will recruit even more muscle fibers since the offset weight creates a drag effect, forcing you to resist and squeeze harder.Do It: Set an adjustable bench to 45 degrees and lean against it with your scapula retracted and chest up. Tense your muscles and slowly curl the weight up.
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Kettlebell Hammer Curl
Performing hammer curls with kettlebells places the weight in front of you more than dumbbells, making this movement incredibly challenging by activating more small muscles in your biceps brachialis and forearms.Do It: Keeping your wrists locked into place, curl the weights up until your arms are just past 90 degrees. Use a lighter weight than what you would with dumbbells.
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Kneeling Alternating Kettlebell Curl
How do you make curling on an unstable structure more difficult? Hold the weight in an isometric position to pre-fatigue your nonworking biceps. You’ll feel the burn in the morning.Do It: Kneel on a bench while holding kettlebells in an isometric position, with your arms at 90 degrees. Lower one arm and curl for the number of reps. Repeat with the opposite arm.
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Decline Kettlebell Skull Crusher
Skull crushers with a barbell or EZ-bar can cause elbow pain, especially when the weight gets heavy. Using kettlebells removes stress off the joint and allows your limbs more freedom, which should make for a more comfortable lift.Do It: Lie on a decline bench angled at 15–20 degrees. Lower the kettlebells until the weight is just above your forehead. Pause at the bottom, then forcefully drive the KBs back to the top just before the lockout.
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Forced-rep Kettlebell Skull Crusher
The idea is to use more weight than you could normally manage (about 120% of your onerep max). However, you’ll only be focusing on the eccentric portion of the lift, which will strengthen and provoke massive growth to your triceps. Do It: Lie on an incline bench set to 45 degrees. Pivot at the elbow joint and lower the weight slowly to the sides of your head. Once you reach the bottom, pull the kettlebells toward your chest and perform a standard incline chest press to get the weight back into the starting position.Tip: Once your triceps fail and you can no longer control the eccentric phase of the movement, try performing 5–6 strict benchpress reps to stimulate more muscle growth.
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Kneeling Kettlebell Overhead Triceps Extension
While the overhead extension is typically used to target the long head of the triceps, holding an unstable load (the kettlebell) overhead in addition to the kneeling position will recruit more muscle fibers than a dumbbell, working all three triceps heads as opposed to just one.Do It: Grab a kettlebell, kneel on a bench, then raise the dumbbells overhead. With your shoulders locked into position, lower the weight behind your head. The elbows can flare out slightly since keeping them too straight can place stress on the shoulder and elbow joints.
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Alternating Kettlebell Skull Crusher
This version of the skull crusher has the lifter hold one kettlebell in place while performing reps with the opposite arm. This isometric hold at the bottom position, combined with an increased stretch from the kettlebell, adds tension and metabolic stress to the move.Do It: Using a lighter pair of kettlebells than you normally would for regular KB skull crushers, lower both kettlebells until your forearms are at a 90-degree angle. Keeping one arm flexed, perform reps with the opposite arm.
Kettlebells are an excellent tool for building explosive, brute strength. And KB swings are excellent at revving your heart rate and working up a sweat. But when it comes to training smaller muscles like shoulders, biceps, and triceps, you might stick with dumbbells or barbells because an advanced lifter like you may not see results by using a measly 15-pound kettlebell.
In fact, kettlebell exercises create a unique leverage that increases your muscle’s time under tension (TUT), eases joint pain, and can eliminate cheating on certain exercises. So the next time you walk past a rack of these cannonballs with handles, don’t snort and wave them off. Instead, get creative and sub in these eight arm exercises to optimize your training.
The Workouts
This kettlebell-heavy program was designed to spark serious muscle growth. Alternate between Workouts 1 and 2 with four to seven days’ rest in between. Adhere to a 3-2- 0-2 tempo—the first number is the lowering phase, the second is the pause at the bottom, the third is the lifting phase, and the fourth number is the pause at the top—for every exercise, adjusting weight if necessary. Rest 30 seconds after each exercise and 90 to 120 seconds between supersets.
Workout 1
Exercise
Sets
Reps
1A. Standing KB Biceps Curl
4
5-8
1B. Decline KB Skull Crusher
4
6-8
2A. Incline DB Curl
3
8-10
2B. Cose-grip Bench Press
3
6-8, 6-8, 8-10
3A. KB Hammer Curl
2
8-10
3B. Alternating KB Skull Crusher
2
5-6 (per arm)
Optional High-intensity Finisher
(for advanced lifters)*
Exercise
Sets
Reps
4A. Machine Preacher Curl
1
12-15
4B. Reverse-grip Pressdown
1
12-15
*After reaching failure, hold the weight in an isometric position for as long as possible.
Workout 2
Exercise
Sets
Reps
1A. Forced-rep KB Skull Crusher
4
6-8
1B. Incline Kettlebell Curl
4
4-6, 4-6, 8-12, 12-15
2A. Triceps Rope Pressdown
3
8-10, 8-10, 12-15
2B. Cable Curl
3
6-8, 6-8, 10-12
3A. Kneeling KB Overhead Extension
3
8-10
3B. Kneeling Alternating KB Curl
3
5-6 (per arm)
Optional High-intensity Finisher*
Exercise
Sets
Reps
4A. Weighted Dip
1
12-15
4B. Standing Hammer Curl
1
12-15
*After reaching failure on dips and hammer curls, perform a set of diamond pushups and chinups, respectively, for as many reps as possible.
Flip through this gallery for step-by-step instructions on how to perform the exercises.
Standing Kettlebell Curl
Standing curls are a potent mass builder, as the standing position is where you’re strongest and allows for maximal overload of the biceps. Now swap the barbell for kettlebells, which hang below the wrists, creating a constant pulling sensation, and get ready to redefine what it means to get a pump.
Do It: Position the handle in the meat of your palm to prevent the kettlebells from slipping and rotating. If you’re using larger kettlebells, allow your palms to rotate inward to allow for more room so the bell can rest next to your leg.
Tip: Using a kettlebell stops you from overcurling—a surefire way to take the stress off of your muscle. If you feel the bell bang or rest against your forearm, you’re not using a proper range of motion.
Incline Kettlebell Curl
Dumbbell incline curls simultaneously stretch and overload the muscle, which of course, translates to growth. Kettlebells will recruit even more muscle fibers since the offset weight creates a drag effect, forcing you to resist and squeeze harder.
Do It: Set an adjustable bench to 45 degrees and lean against it with your scapula retracted and chest up. Tense your muscles and slowly curl the weight up.
Kettlebell Hammer Curl
Performing hammer curls with kettlebells places the weight in front of you more than dumbbells, making this movement incredibly challenging by activating more small muscles in your biceps brachialis and forearms.
Do It: Keeping your wrists locked into place, curl the weights up until your arms are just past 90 degrees. Use a lighter weight than what you would with dumbbells.
Kneeling Alternating Kettlebell Curl
How do you make curling on an unstable structure more difficult? Hold the weight in an isometric position to pre-fatigue your nonworking biceps. You’ll feel the burn in the morning.
Do It: Kneel on a bench while holding kettlebells in an isometric position, with your arms at 90 degrees. Lower one arm and curl for the number of reps. Repeat with the opposite arm.
Decline Kettlebell Skull Crusher
Skull crushers with a barbell or EZ-bar can cause elbow pain, especially when the weight gets heavy. Using kettlebells removes stress off the joint and allows your limbs more freedom, which should make for a more comfortable lift.
Do It: Lie on a decline bench angled at 15–20 degrees. Lower the kettlebells until the weight is just above your forehead. Pause at the bottom, then forcefully drive the KBs back to the top just before the lockout.
Forced-rep Kettlebell Skull Crusher
The idea is to use more weight than you could normally manage (about 120% of your onerep max). However, you’ll only be focusing on the eccentric portion of the lift, which will strengthen and provoke massive growth to your triceps.
Do It: Lie on an incline bench set to 45 degrees. Pivot at the elbow joint and lower the weight slowly to the sides of your head. Once you reach the bottom, pull the kettlebells toward your chest and perform a standard incline chest press to get the weight back into the starting position.
Tip: Once your triceps fail and you can no longer control the eccentric phase of the movement, try performing 5–6 strict benchpress reps to stimulate more muscle growth.
Kneeling Kettlebell Overhead Triceps Extension
While the overhead extension is typically used to target the long head of the triceps, holding an unstable load (the kettlebell) overhead in addition to the kneeling position will recruit more muscle fibers than a dumbbell, working all three triceps heads as opposed to just one.
Do It: Grab a kettlebell, kneel on a bench, then raise the dumbbells overhead. With your shoulders locked into position, lower the weight behind your head. The elbows can flare out slightly since keeping them too straight can place stress on the shoulder and elbow joints.
Alternating Kettlebell Skull Crusher
This version of the skull crusher has the lifter hold one kettlebell in place while performing reps with the opposite arm. This isometric hold at the bottom position, combined with an increased stretch from the kettlebell, adds tension and metabolic stress to the move.
Do It: Using a lighter pair of kettlebells than you normally would for regular KB skull crushers, lower both kettlebells until your forearms are at a 90-degree angle. Keeping one arm flexed, perform reps with the opposite arm.
