5-Minute Intense Bicep Workout — Kettlebell Only!
What’s going on, Aliens! On this rendition of Workout Wednesdays, we are going to take on an intense 5-minute kettlebell bicep workout.
Let’s get them gains together!
TOTAL LENGTH: 5 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: A kettlebell
Skill Level
BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.
INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.
ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
Perform each of the following KB arm exercises for sixty seconds and transition to the next exercise without a rest. This is a very intense circuit, so be sure to choose a manageable weight to lift for five minutes.
If you need to take a quick break, shake out your arms and get right back at it. The key is always progress over perfection!
1. Straight Curl
Setup:
a) Assume a sturdy standing position with your back straight.
b) Hold the kettlebell with both hands to secure a close grip and have your palms facing up.
Action:
a) Contract your biceps to bend your arms and curl the kettlebell upwards.
b) Squeeze your biceps hard at the top of the rep and slowly return to the starting position.
c) Repeat!
2. Upright Curl
Setup:
a) Assume a sturdy standing position with your back straight.
b) Hold the kettlebell with both hands and your palms facing towards you.
Action:
a) Hinge forward slightly at the waist and contract your biceps to curl the kettlebell upwards.
b) Squeeze your biceps hard at the top of the rep and return to the starting position.
c) Repeat!
3. Concentration Curl
Setup:
a) Assume a standing position with your feet wider than shoulder width apart.
b) Grab the kettlebell with your right hand and your palm facing away from you.
c) Shift your weight to your right side and place your elbow on the inside of your thigh just above your knee for support.
Action:
a) Contract your bicep to curl the kettlebell upwards.
b) Squeeze your bicep hard at the top of the rep and return to the starting position.
c) Repeat and be sure to switch arms halfway!
4. 1-Arm Frozen Drag Curl
Setup:
a) Assume a sturdy standing position with your back straight.
b) Grab the kettlebell with your left hand and your palm facing forward.
Action:
a) Instead of curling your arm, drag your elbow upward and slightly backward bringing your arm to a natural curvature, engaging your bicep. Hold this top position — this is where the frozen drag curl begins.
b) While keeping your elbow up and tight, uncurl your arm fully then curl back up.
c) Repeat and switch arms at halfway!
5. Pass Curls
Setup:
a) Assume a sturdy standing position with your back straight.
b) Grab the kettlebell with your right hand and your palm facing away from you.
Action:
a) Contract your bicep to curl the kettlebell upwards.
b) Pass the kettlebell to your left hand and keep your right arm in the curled position.
c) Perform a curl with the left arm and then keep passing the kettlebell back and forth!
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