45 minute advanced bicep workout with kettlebells and a resistance band

Here's everything you need to try our 45 minute advanced 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.

45 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
  • Offset KB Walking Deadlift
  • Circuit 2
  • KB Front Rack Curtsy Squat
  • Tall Plank with KB Pass Through
  • Banded Hollow Hold

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 10 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 10 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.

Offset KB Walking Deadlift

Complete 11 repetitions

Coaching Tips For Offset KB Walking Deadlift

Follow these cues to perform Offset 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
  • Keep hips and shoulders square.

Circuit 2

Complete this round 3 times.

KB Front Rack Curtsy Squat

Complete 12 repetitions

The kettlebell front rack curtsy squat is an excellent hip dominant variation that requires, strength, coordination and core stability.

Benefits of KB Front Rack Curtsy Squat

This movement benefits both unilateral strength while slightly isolates more the glutes than a traditional lunge. It has benefits for uni-lateral strength, muscle growth and general athleticism.

How To Do KB Front Rack Curtsy Squat

  1. Start in a stable position with the kettlebells in a strong front rack hold.
  2. Lunge backwards, wrapping the knee inward past the other knee.
  3. Slowly lower the knee to the floor and gently touch the floor with the knee.
  4. Use the muscles in the front leg as much as possible to lift the weight and return to the start position.

Coaching Tips For KB Front Rack Curtsy Squat

Follow these cues to perform KB Front Rack Curtsy Squat correctly:

  • Keep the kettlebells in a stable front rack position throughout
  • Step backwards and around the foot that remains planted
  • Gently touch the knee to the floor and use the front leg to lift yourself.

Tall Plank with KB Pass Through

Complete 16 repetitions

Coaching Tips For Tall Plank with KB Pass Through

Follow these cues to perform Tall Plank with KB Pass Through correctly:

  • Do not elevate hips when it gets challenging
  • Move the weight slowly from one position to the next
  • Lock the elbow taking your weight.

Banded Hollow Hold

Complete 25 seconds

Coaching Tips For Banded Hollow Hold

Follow these cues to perform Banded Hollow Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor
  • Keep feet together.

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This workout was made by Sean Klein

Sean Klein

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