Workouts don't have to last an hour to be effective and develop strong, defined arms. In fact, you can do an intense workout in just 20 minutes using a kettlebell to burn off your biceps, triceps, and shoulders, and even a bit of your upper back.
The unique shape of the kettlebell 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 stabilizer muscles and tendons in your arm, so you're working harder with each movement.
Additionally, many kettlebell exercises involve repeatedly flipping the wrist that places loads on the forearm tendon from slightly different angles, helping to develop stronger forearms and grip strength . And that's useful regardless of what type of weight you're lifting.
Arm workout 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
- 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 stretch 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.
One Leg Kneeling Concentration Curl
- Get into a half-kneeling position with your left knee on the ground and your right foot planted about one 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. Make sure you do the same number of reps on each side.
Mid-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.
The use of the knee provides support so that you do not sway while you bend the weight.
Half kneeling shoulder press
- Get into a half-kneeling position with your left knee on the ground and your right foot planted about one 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. Make sure you do the same number of reps on each side.
Farmer step in flexed position
- While standing, hold the kettlebell on one shoulder with the elbow bent at 90 degrees, the upper arm parallel to the ground.
- 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 in your bicep curl or even your pull-ups, this is the exercise for you.
Triceps kickback
- Stand in a staggered stance: the right foot a few feet in front of the 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 at 90 degrees. This is the initial position.
- Keeping your left triceps aligned with your back, fully extend your left arm, kicking the kettlebell behind you.
- Lower the weight to the start. Your upper arm remains still as you extend and flex your arm.
- Repeat for 20 seconds, then repeat on the other side. Make sure you 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 out in a V shape. Keep your spine high and look straight ahead. Draw your belly button towards your spine.
- Hold the kettlebell in an inclined position at your shoulder, keeping your elbow tight against your body.
- Carry the bell over your head, fully extending your arm while keeping your biceps aligned with your ear.
- Slowly return the kettlebell to the support position on your shoulder.
- Repeat for 20 seconds, then repeat on the other side. Make sure you do the same number of reps on each side.
Cup Grip Cross Bicep Curl
- Stand tall with your feet under your shoulders and your arm extended at your sides.
- Holding the kettlebell bell in the palm of your hand, palm facing forward, slowly roll the kettlebell over 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. Make sure you do the same number of reps on each side.
Standing triceps extensions
- Stand tall with your feet slightly wider than the width of your hips. Look forward as you hold the kettlebell by the horns behind your head.
- Make sure your shoulders are tight (secured back and down), your elbows are up to the sky, and hold the kettlebell firmly. This is the initial position.
- Without moving your elbows, extend your arm, moving the kettlebell over your head. Pause and squeeze your 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. Push your hips back, bring your chest to a 45 degree angle with the ground. Keep a high or neutral spine with your eyes looking straight ahead. Make sure the kettlebell is between the arches of your feet.
- Firmly grip the kettlebell with one hand while pulling out the other arm to create tension and generate energy.
- Push your heels in, explode to your feet, while keeping your shoulders tight and square with a proud chest.
- At the same time, lift the kettlebell across your body from the elbow. Squeeze your armpits, bringing your triceps closer to your rib cage, and let the kettlebell roll over and sit in the crease between your forearm and biceps.
- Pause for a moment in the bent 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 controlled kettlebell to the rack 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. Make sure you do the same number of reps on each side.
- Take a 60 second break.
