30 minute intermediate upper body workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute intermediate upper body workout with dumbbells and 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Bicep Curls
  • Circuit 2
  • DB Tall Kneeling Crush Grip Curl to Press
  • Alternating KB Strict Press

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 12 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.

Bicep Curls

Complete 12 repetitions

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Isolation
Upper Body
Biceps

Coaching Tips For Bicep Curls

Follow these cues to perform Bicep Curls correctly:

  • Do not use any momentum
  • Start with the palms facing away from the body
  • Do not rest your elbows on your body.

Circuit 2

Complete this round 3 times.

DB Tall Kneeling Crush Grip Curl to Press

Complete 10 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Curl to Press

Follow these cues to perform DB Tall Kneeling Crush Grip Curl to Press correctly:

  • Ensure you have a good grip on the DB
  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Alternating KB Strict Press

Complete 8 repetitions

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Secondary
Upper Body
Vertical Press

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

  1. Start with both kettlebells in the front rack position, with the core tight.
  2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
  3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

  • Keep the rib cage tucked at all times
  • Keep a tight front rack position with the kettlebell not being pressed
  • Finish with the biceps next to the ears and elbow locked.

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This workout was made by Sean Klein

Sean Klein

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