45 minute advanced bicep workout with kettlebells at home

Here's everything you need to try our 45 minute advanced bicep workout with kettlebells at home. 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
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • KB Horn Curl
  • Goblet B-Stance Squat
  • Circuit 2
  • KB Walking Deadlift
  • KB Deadbugs
  • Goblet Squat in Lunge

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.

Goblet B-Stance Squat

Complete 10 repetitions

The Goblet B-Stance Squat is a very effective single leg squat variation. It requires a decent amount of technique and mobility to perform precision.

Benefits of Goblet B-Stance Squat

The main benefit is the strength gains in the muscles of the legs. Secondarily this exercise has benefits for the mobility of the hips if they are lacking in mobility.

How To Do Goblet B-Stance Squat

  1. Foot placement for the supporting foot is very important for this exercise. The supporting foot needs to be slightly wider than a traditional squat and slightly back from the flat foot.
  2. Put the supporting foot on your tip toe, and relax it as much as possible.
  3. Squat downwards by bending at the knees.
  4. Knee placement of the supporting leg can be very challenging, it needs to be outward as much as possible, and not towards the floor like a lunge.

Coaching Tips For Goblet B-Stance Squat

Follow these cues to perform Goblet B-Stance Squat correctly:

  • Keep torso angle as verticle as possible
  • The back leg acts as a guide
  • Keep just the toes on the floor, the back knee diagonal and stays high throughout.

Circuit 2

Complete this round 3 times.

KB Walking Deadlift

Complete 9 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.

KB Deadbugs

Complete 16 repetitions

Coaching Tips For KB Deadbugs

Follow these cues to perform KB Deadbugs correctly:

  • Keep consistent tension against the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

Goblet Squat in Lunge

Complete 12 repetitions

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

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This workout was made by Sean Klein

Sean Klein

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