30 minute beginner upper body workout with kettlebells

Here's everything you need to try our 30 minute beginner upper body workout with kettlebells. 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • KB Horn Curl
  • Circuit 2
  • Tall Kneeling Dual Hand KB Press
  • KB Floor Press
  • Single Arm KB Press

Circuit 1

Complete this round 3 times.

KB Horn Curl

Complete 6 repetitions

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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Dual Hand KB Press

Complete 8 repetitions

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

  • Create a stable base with the knees
  • Keep the rib caged tucked
  • Lock the elbows each rep and finish with the biceps next to the ears.

KB Floor Press

Complete 10 repetitions

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Single Arm KB Press

Complete 8 repetitions

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

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This workout was made by Sean Klein

Sean Klein

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