45 minute intermediate bicep workout with kettlebells

Here's everything you need to try our 45 minute intermediate bicep workout with 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 Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • KB Horn Curl
  • Single Arm Front Rack March
  • Circuit 2
  • Goblet Squat in Lunge
  • KB Circles
  • Single Arm KB Bent Over Row

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 12 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 12 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.

Single Arm Front Rack March

Complete 12 repetitions

Coaching Tips For Single Arm Front Rack March

Follow these cues to perform Single Arm Front Rack March correctly:

  • Keep the kettlebell in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbow down and do not lift it up as you get fatigued.

Circuit 2

Complete this round 3 times.

Goblet Squat in Lunge

Complete 10 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.

KB Circles

Complete 8 repetitions

Coaching Tips For KB Circles

Follow these cues to perform KB Circles correctly:

  • Move the kettlebell from one hand to the other fluidly
  • Transfer your weight from one foot to the other in order to stay balanced.

Single Arm KB Bent Over Row

Complete 10 repetitions

Coaching Tips For Single Arm KB Bent Over Row

Follow these cues to perform Single Arm KB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

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This workout was made by Sean Klein

Sean Klein

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