45 minute beginner upper body workout with dumbbells and kettlebells

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

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • Circuit 2
  • Half Kneeling KB Press
  • Circuit 3
  • Bicep Curls
  • Half Kneeling Dual KB Press
  • Tall Kneeling Dual Hand KB Press

Circuit 1

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.

Circuit 2

Complete this round 3 times.

Half Kneeling KB Press

Complete 6 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Half Kneeling KB Press

Follow these cues to perform Half Kneeling KB Press correctly:

  • Create a stable base in the lunge position with the front knee at 90 degrees
  • Keep the rib cage tucked and lock the elbow overhead.

Circuit 3

Complete this round 3 times.

Bicep Curls

Complete 14 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.

Half Kneeling Dual KB Press

Complete 4 repetitions

Buy Kettlebells
Secondary
Upper Body
Vertical Press

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

Tall Kneeling Dual Hand KB Press

Complete 8 repetitions

Buy Kettlebells
Secondary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

  • Create a stable base with the knees
  • Keep the rib caged tucked
  • Lock the elbows each rep and finish with the biceps next to the ears.

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This workout was made by Sean Klein

Sean Klein

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