We asked master kettlebell trainers for advice on which back and biceps exercises to prioritize when working out with kettlebells. The answer was not what we expected.
If you’re tired of going to gyms and workout studios with kettlebells and hackneyed strength programs, consider putting traditional bent-over rows and bicep curls aside for a moment. Certified personal trainer and Living.Fit master kettlebell coach Mike Silverman shares three of his favorite kettlebell upper body exercises to build muscle and strength in your back and biceps.
We recommend using one of the tried and true kettlebells for weightlifting, or sets if you prefer dual resistance, and check out each exercise below. We’ve also introduced short kettlebell exercises for your back and biceps that you can try at home. Let’s get started right away.
3 kettlebell exercises to tone your back and biceps
The best kettlebell back and biceps exercises work multiple muscle groups together, saving time and maximizing efficiency. The three exercises below focus on your biceps and upper, middle, and lower back muscles, including the erector spinae (the muscles that wrap around your spine) and various other muscles that wrap around your body and keep you safe while you move. It mobilizes stabilizers such as core muscles.
At Tom’s Guide, we love kettlebell exercises. The bell provides free movement patterns and helps you discover muscles you didn’t even know you had. These are well-suited to the Functional He training method, and by combining the exercises into your Flow He routine, you can build up a pretty spicy kettlebell he complex.
mike silverman
Mike is a certified personal trainer and also contributes to Living.Fit as a master kettlebell coach.
Kettlebell crush curl: biceps
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Silverman said the bicep isolation exercise is one of his favorites, so here’s how to crush it.
“Hold one bell (preferably competition size) in both hands in the middle,” says Silverman. “Start with your arm outstretched near the belt buckle and crush it like a skull. Then you’re Conan. I’m talking about white knuckles. Then curl upwards for four seconds. , hold for 2 seconds to bring the soul back into the body, then lower for another 4 seconds.”
Silverman added that the key to this move is to get your chest muscles and front deltoids involved in the game, along with your biceps.
Repeat 4 sets of 10 times.
2. Kettlebell drop row: mid-to-top back
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Drop rows hit the muscles in the middle to upper back. “I’m a big fan of dynamic loading and recommend drop rows for upper back strength,” says Silverman.
“Grab a moderately weighted kettlebell and place it directly in front of your feet with the handle facing forward. Hinge until your chest is parallel to the floor and grip the bell with one hand, thumb forward.”
Once you’re set up, Silverman advises performing one explosive movement that brings the bell closer to your chest without extending your hips. Before the handle touches your sternum, switch hands and use your other hand to control the lowering of your weight.
“The drop is the challenge here, so the emphasis is on controlling the dynamic load. Always keep your glutes and core engaged to protect your lower back,” he adds.
Repeat 4 sets of 10 times.
Braced Kettlebell RDL: Lower Waist
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Silverman says you can’t go wrong with an RDL with a brace to strengthen your lower back muscles. Using both of his hands, wipe one kettlebell towards his stomach. Make sure the handle is facing forward and the bottom of the bell is over your stomach, then engage your lats and press the bell into your abs, “press your abs into the bell,” Silverman instructs. .
Hinge forward under tension until you feel your hamstrings engage. Everyone’s range of motion is different, so work according to your range of motion. Slowly return to the top position, squeezing your buttocks in a healthy way. “This movement typically staticizes the lower back muscles, which helps strengthen them for swings, heavier deadlifts, and snatches,” Silverman explains.
Repeat 4 sets of 10 times.
Try the 3 Move Kettlebell EMOM
Do four sets of 10 reps of each kettlebell exercise, resting 30 to 60 seconds between sets. Or try this kettlebell EMOM. That means every minute.
1st minute: Crush curl x 10 reps
2nd minute: Drop row x 10 reps
3rd minute: Brace RDL x 10 reps
Repeat 4-6 rounds.
