60 minute advanced upper body workout with kettlebells at home

Here's everything you need to try our 60 minute advanced upper body 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Double KB Gorilla Row
  • Half Kneeling Dual KB Press
  • Tall Kneeling Dual Hand KB Press
  • Circuit 2
  • KB Horn Curl
  • Single Arm KB Floor Press
  • Tall Kneeling KB Crush Grip Press
  • Circuit 3
  • Tall Kneeling Single Arm KB Press
  • KB Floor Press

Circuit 1

Complete this round 3 times.

Double KB Gorilla Row

Complete 18 repetitions

The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups.

Benefits of Double KB Gorilla Row

The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor.

How To Do Double KB Gorilla Row

  1. Start with a wide base, with the feet wider than the hips.
  2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier.
  3. Pull the kettlebells so that the hands are inline with the belly button.
  4. Slowly lower the kettlebells back to the starting position.

Coaching Tips For Double KB Gorilla Row

Follow these cues to perform Double KB Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control keeping the elbows close to the body.

Half Kneeling Dual KB Press

Complete 10 repetitions

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 12 repetitions

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.

Circuit 2

Complete this round 3 times.

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.

Single Arm KB Floor Press

Complete 14 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Tall Kneeling KB Crush Grip Press

Complete 14 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 3

Complete this round 3 times.

Tall Kneeling Single Arm KB Press

Complete 14 repetitions

Coaching Tips For Tall Kneeling Single Arm KB Press

Follow these cues to perform Tall Kneeling Single Arm KB Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears
  • Always bring the KB back to front rack position.

KB Floor Press

Complete 14 repetitions

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

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This workout was made by Sean Klein

Sean Klein

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