45 minute beginner arm workout with kettlebells at home

Here's everything you need to try our 45 minute beginner arm 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • KB Horn Curl
  • Circuit 2
  • Tall Kneeling Horn Grip KB Curl
  • KB Suitcase Hold
  • Circuit 3
  • Alternating KB Strict Press
  • Half Kneeling Halo Rotation

Circuit 1

Complete this round 3 times.

KB Horn Curl

Complete 6 repetitions

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Isolation
Upper Body
Biceps

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 Horn Grip KB Curl

Complete 6 repetitions

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Isolation
Upper Body
Biceps

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 Suitcase Hold

Complete 35 seconds

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Core
Trunk
Resisting Rotation

The KB Suitcase Hold is a very effective core exercise that can be used to resist rotation and or lateral flexion. From beginners to advanced, this exercise is a great way to progress your core strength.

Benefits of KB Suitcase Hold

The main benefit of the kettlebell suitcase hold is to increase strength and or endurance in the core musculature.

How To Do KB Suitcase Hold

  1. Find a stable base with the feet in line or slightly wider than the feet.
  2. Keep the kettlebell away from the leg with a slight bend in the arm.
  3. Keep the shoulders square and in a stable position.
  4. Look forward and as the position gets uncomfortable, do not start moving the head into different positions.

Coaching Tips For KB Suitcase Hold

Follow these cues to perform KB Suitcase Hold correctly:

  • Keep shoulders and hips square
  • Have a slight bend in the arm
  • Ensure the spine is straight.

Circuit 3

Complete this round 3 times.

Alternating KB Strict Press

Complete 6 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.

Half Kneeling Halo Rotation

Complete 4 repetitions

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Core
Trunk
Rotation

The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell.

Benefits of Half Kneeling Halo Rotation

The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion.

How To Do Half Kneeling Halo Rotation

  1. Find a stable half kneeling position with the knee at 90-90.
  2. Hold the kettlebell by the horns in front of the chin.
  3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position.

Coaching Tips For Half Kneeling Halo Rotation

Follow these cues to perform Half Kneeling Halo Rotation correctly:

  • In a stable lunge position, holding the horns of the KB rotate the KB round the head
  • Move slowly with control
  • Feel the KB pull on the trunk as you move it.

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This workout was made by Sean Klein

Sean Klein

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