Biceps


The biceps brachii is one of the most often trained muscles. stereotypically most guys want big biceps - and in practice, this is often true. As is commonly known, the main function of the biceps brachii is elbow flexion (what occurs during a curl exercise). However, the biceps have far more responsibilities than just curls. More...

Kettlebells

Goblet Curl

Difficulty: Beginner

  1. Stand up straight with a kettlebell in both hands in front of your pelvis.
  2. Raise the kettlebell bending your arms at the elbow until the kettlebell is level with your chest.
  3. Lower to the starting position and repeat.

Single Arm Curl

Difficulty: Beginner

  1. Stand up straight with a kettlebell in one hand with your forearm facing out.
  2. Raise the kettlebell, bending your arm at the elbow and keeping your forearm vertical until your palm faces the shoulder.
  3. Lower to the starting position and repeat.

Preacher Curl

Difficulty: Intermediate

  1. Stand behind a bench, with your chest leaning over the edge of the bench.
  2. With one arm resting on the bench, hold the kettlebell, bending the arm at the elbow.
  3. Lower your arm using the bench as a guide, keeping your forearm straight.
  4. Return to the starting position and repeat.

Concentration Curl

Difficulty: Intermediate

  1. Sitting on a chair with your legs apart, rest your arm against your thigh and hold the kettlebell with your arm extended towards the floor.
  2. Bending your arm at the elbow, lift the kettlebell until your palm faces your shoulder.
  3. Lower to the starting position and repeat.