30 minute intermediate bicep workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute intermediate bicep 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • KB Horn Curl
  • Assissted Single Leg KB Straight Leg Deadlift
  • Circuit 2
  • Double KB Gorilla Row
  • KB Walking Deadlift

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 12 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

  • Do not use any momentum
  • Keep elbows in a fixed position.

KB Horn Curl

Complete 12 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.

Assissted Single Leg KB Straight Leg Deadlift

Complete 6 repetitions

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

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

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

Circuit 2

Complete this round 3 times.

Double KB Gorilla Row

Complete 12 repetitions

The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups.

Benefits of Double KB Gorilla Row

The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor.

How To Do Double KB Gorilla Row

  1. Start with a wide base, with the feet wider than the hips.
  2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier.
  3. Pull the kettlebells so that the hands are inline with the belly button.
  4. Slowly lower the kettlebells back to the starting position.

Coaching Tips For Double KB Gorilla Row

Follow these cues to perform Double KB Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control keeping the elbows close to the body.

KB Walking Deadlift

Complete 7 repetitions

Coaching Tips For KB Walking Deadlift

Follow these cues to perform KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.