Kettlebell Biceps Routine

The Kettlebell Biceps Routine you are about to discover is totally designed by the guys here at Intese Kettlebell Workouts.

Kettlebell Biceps Routine

The very principle of the kettlebell workouts featured throughout this website is to combine both the muscle sculptinig benefits and the calorie burning effects that the kettlebell can have on the human physique.

 

The Kettlebell Biceps routine you are about to read about, perform and love is designed to be fast, furious and conducted in a safe but explosive manner.

 

If you take your training serious you wouldnot be recommended to train your Back as a target muscle one day after or omne day prior to conducting this workout. keep the weights you lift light the first time you try this as the Kettlebell can be very unforgiving on the a weak set of Forearms or Wrists

The Biceps

The biceps are without a shadow of doubt the glamour muscle in the fitness fanatic's arsenal.

 

If I was to ask the reader to 'Show me your muscles', the chance are that a biceps pose would be the standard response. How shocked would you be if you asked this question for someone to roll their trousers up and flex their Calves?

 

Biceps are nearly always exercised on a Monday, no matter where you are in the world you will find this to be true. It is the muscle group we are all looking forward to working once we get the weekend out of the way and finish the working day on monday.

 

No matter how popular the biceps are, it doesn't change the fact that they are a very small muscle group and don't actually require much work to stimulate. they do need plenty of rest and nutrition to ensure they recover and develop to their full potential

The Kettlebell Biceps Routine

Exercise 1 - The Kettlebell Curl

 

Stand with your Legs shoulder width apart and take a kettlebell in each hand. With you Palms facing away from your body to the front of you begin to curl both Kettlebells at once, deliberately squeezing the Biceps at the top of the movement.

 

Exercise 2 - The Kettlebell Hammer Curl

 

Stand with your Legs shoulder width apart and take a kettlebell in each hand. With you Palms facing towards your sides with your knuckles facing outwards, begin to curl one kettlebell at a time, deliberately squeezing the Biceps at the top of the movement.
 
Exercise 3 - The Preacher Bench Reverse Kettlebell Curl
 
Using just one Kettlebell at a time, secure yourself in a comfortable position using a Preacher Bench. With your wrists facing you and your hands facing downwards towards the bench curl upwards. Again deliberately squeeze the Biceps at the top of the movemnet.
 
once you have done your set with one hand, perform the same movement with the other hand.
 
*Perforning reverse Curls with a kettlebell is difficult and should be performed with light weights until Hand, Wrist and Forearm develop sufficient strength to lift heavier weight*
 
The Kettlebell Biceps Routine should be performed at a decent pace with 4 working sets of each movement being performed in a Pyramid fashion of 12, 10, 8 and 6 reps.
 
Allow no more than 1 minute between sets and keep your form strict, although this looks fairly simple on paper it will undoubtedly make your current Biceps workouts look like you have been going through the motions.