60 minute beginner arm workout with kettlebells at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
10/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling Horn Grip KB Curl
  • Circuit 2
  • KB Horn Curl
  • Circuit 3
  • Tall Kneeling Dual Hand KB Press
  • Half Kneeling Halo Rotation
  • Circuit 4
  • Goblet Curtsy Squat
  • Tall Kneeling Single Arm KB Press

Circuit 1

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 6 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.

Circuit 2

Complete this round 3 times.

KB Horn Curl

Complete 6 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.

Circuit 3

Complete this round 3 times.

Tall Kneeling Dual Hand KB Press

Complete 8 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.

Half Kneeling Halo Rotation

Complete 4 repetitions

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.

Circuit 4

Complete this round 3 times.

Goblet Curtsy Squat

Complete 6 repetitions

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

Tall Kneeling Single Arm KB Press

Complete 10 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.

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This workout was made by Sean Klein

Sean Klein

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