30 minute advanced tricep workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute advanced tricep workout with kettlebells and a resistance band. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Diamond Press Ups
  • Alternating Gorilla Row
  • Circuit 2
  • KB Single Leg Straight Leg Deadlift
  • KB Horn Curl

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling KB Horn Tricep Extensions

Follow these cues to perform Tall Kneeling KB Horn Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position and isolate the triceps.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

Alternating Gorilla Row

Complete 10 repetitions

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Secondary
Upper Body
Horizontal Pull

The alternating gorilla row is one of the most technically and positionally difficult horizontal pull variations available with a kettlebell.

Benefits of Alternating Gorilla Row

It is excellent at working both pulling strength and lumbar stability. The uni-lateral pull element mixed with the static hold makes this a complete exercise, working the upper back, lower back and the entire posterior chain and core musculature. This exercise is primarily for more advanced individuals who have mastered the hinge technique and can hold this position without generating too much fatigue.

How To Do Alternating Gorilla Row

  1. Deadlift the weights to the hips as you would in a wide stance kettlebell deadlift.
  2. Bend at the knees and hips, lowering the kettlebells so they are just hovering above the floor. It is important that you do not lower them too far as this will force you to round at the back at take all the weight of the kettlebells through the spine.
  3. Pull one kettlebell so that the hand is inline with the belly button, while keeping the other fixed in the starting position.
  4. Lower the weight back to the starting position and alternate to the other side. Perform the prescribed amount of repetitions.

Coaching Tips For Alternating Gorilla Row

Follow these cues to perform Alternating Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control.

Circuit 2

Complete this round 3 times.

KB Single Leg Straight Leg Deadlift

Complete 10 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

KB Horn Curl

Complete 10 repetitions

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Isolation
Upper Body
Biceps

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

  1. Start with the arms straight and a firm grip on the horn of the kettlebell.
  2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
  3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position, isolating the biceps.

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This workout was made by Sean Klein

Sean Klein

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