Workouts don't have to last an hour to be effective in building strong, defined arms. In fact, you can get an intense workout in just 20 minutes using a kettlebell to burn your biceps, triceps, and shoulders, and even a little bit of your upper back.
The kettlebell's unique shape creates instability that challenges your core and forces it to move in all planes of motion: front to back, side to side, up and down, and diagonally, which also improves balance and coordination . It also strengthens the smaller stabilizing muscles and tendons in your arms, so you're working harder with every movement.
In addition, many kettlebell exercises involve repeatedly rotating the wrist, which places loads on the forearm tendon from slightly different angles, helping to develop stronger forearms and grip strength . And that's helpful regardless of the type of weight you're lifting.
Arm training routine with a Kettlebell (20 minutes)
Get your kettlebell ready and take 20 minutes to work those arms with this workout.
Do exercises 1-3, resting 20 seconds between them. Then repeat a second time. Rest 60 seconds, then do exercises 4-9 in the same way, resting 20 seconds between exercises and repeating the circuit twice.
Overhead Triceps Extension
https://www.youtube.com/watch?v=mopX4Tn-RvE
- Lie on the floor with your knees raised and your feet flat on the floor.
- Start with the bell behind your head, grasping it by the horns (sides of the handle). This is the initial position.
- Without moving your elbows, slowly straighten your arms until they are fully extended and the bell is above your chest.
- Slowly lower the kettlebell without moving your elbows back to the starting position.
- Repeat for 40 seconds.
This is a great move to start your routine or to warm up.
Single Leg Kneeling Concentration Curl
- Get into a half kneeling position with your left knee on the ground and your right foot planted about a foot in front of you. Place a kettlebell on the inside of your right foot.
- Rest your right elbow on your right knee and grasp the handle of the kettlebell.
- Slowly roll the kettlebell toward your shoulder and squeeze your biceps at the top.
- Slowly extend your arm towards the ground.
- Repeat this for 20 seconds, then repeat on the other side. Be sure to do the same number of reps on each side.
Half-kneeling concentration curls are a great way to strengthen your biceps. This exercise strengthens the biceps, brachialis, and brachioradialis, the three main flexors of the elbow.
Using the knee provides support so you don't rock as you bend the weight.
Kneeling Half Shoulder Press
- Get into a half kneeling position with your left knee on the ground and your right foot planted about a foot in front of you.
- Place the kettlebell on your right shoulder, with your elbow close to your body.
- Slowly push the kettlebell over your head, keeping your biceps in line with your ear.
- Slowly return the kettlebell to the rack position at shoulder height.
- Repeat for 20 seconds, then do the other side. Be sure to do the same number of reps on each side.
Farmer's step in flexed position
- While standing, hold the kettlebell on one shoulder with your elbow bent 90 degrees, your upper arm parallel to the floor.
- Squeeze your biceps muscle and walk back and forth for 20 seconds.
- Repeat in the other side.
This activity targets your biceps while challenging your entire body. If you want to build mass, get stronger on your bicep curl or even your pull-up, this is the exercise for you.
triceps kickback
- Stand in a staggered stance: right foot a few feet in front of left.
- Lean forward keeping your back flat. Place your right hand on the right thigh for support.
- Make sure your left arm is close to your body and bend your left arm at the elbow to 90 degrees. This is the initial position.
- Keeping your left triceps in line with your back, fully extend your left arm, kicking the kettlebell behind you.
- Lower the weight back to the start. Your upper arm stays still as you extend and flex your arm.
- Repeat for 20 seconds, then repeat on the other side. Be sure to do the same number of reps on each side.
Here, you can isolate the triceps muscle to strengthen it.
Seated Shoulder Press
- Sit on the floor with your legs spread in a V shape. Keep your spine high and look straight ahead. Draw your belly button in toward your spine.
- Hold the kettlebell in a bent position on your shoulder, keeping your elbow tight against your body.
- Bring the bell over your head, fully extending your arm while keeping your biceps in line with your ear.
- Slowly return the kettlebell to the supported position on your shoulder.
- Repeat for 20 seconds, then repeat on the other side. Be sure to do the same number of reps on each side.
Cup-Grip Crossover Bicep Curl
- Stand tall with your feet under your shoulders and your arms out at your sides.
- Holding the bell of the kettlebell in the palm of your hand, palm facing forward, slowly roll the kettlebell across your body toward the opposite shoulder.
- Squeeze your biceps at the top of the curl.
- Slowly return the kettlebell to the starting position.
- Repeat for 20 seconds, then repeat on the other side. Be sure to do the same number of reps on each side.
Standing Triceps Extensions
- Stand tall with your feet slightly wider than hip-width apart. Look straight ahead as you hold the kettlebell by the horns behind your head.
- Make sure your shoulders are tight (locked back and down), your elbows up toward the sky, and a firm grip on the kettlebell. This is the initial position.
- Without moving your elbows, extend your arm, moving the kettlebell overhead. He pauses and squeezes his triceps at the top of the extension.
- Slowly return the kettlebell to the starting position.
clean and press
- Begin in a deadlift position with your feet slightly wider than shoulder-width apart. He pushes his hips back, brings his chest to a 45 degree angle to the ground. Maintain a tall or neutral spine with your eyes facing forward. Make sure the kettlebell is between the arches of your feet.
- Firmly grip the kettlebell with one hand while reaching out with the other arm to create tension and generate power.
- Push through your heels, explode to stand, while keeping your shoulders tight and square with a proud chest.
- At the same time, lift the kettlebell up your body from the elbow. Squeeze your armpits, bringing your triceps closer to your ribcage, and let the kettlebell flip over and sit in the forearm-biceps crease.
- Pause for a moment in the bent-over position, then push the kettlebell up until your arm is fully extended and in line with your ear.
- Pause at the top of the press, then slowly return the kettlebell with control to the racked position on your shoulder.
- Pause, then return the kettlebell to the floor between the arches of your feet.
- Repeat for 20 seconds, then repeat on the other side. Be sure to do the same number of reps on each side.
- Take a 60 second break.