We reached out to a master kettlebell trainer for advice on which back and biceps exercises to prioritize if you’re training with kettlebells. The answers were not what we expected.
If you’re bored going to the gym or training studio armed with a kettlebell and an outdated strength program, put aside the traditional bent-over rows and bicep curls for a moment. Certified personal trainer and Living.Fit master kettlebell trainer Mike Silverman shares three of his favorite kettlebell upper body exercises to build back and biceps muscle and strength.
We recommend using one of our tried and tested top dumbbells for weightlifting, or a set if you prefer double loading, and check out each exercise below. We’ve also included a short back and biceps workout that you can try at home. Let’s get cracking with it.
3 kettlebell exercises to build your back and biceps
The best kettlebell back and biceps exercises work multiple muscle groups, saving you time and maximizing performance. The three exercises below focus on the biceps and upper, middle, and lower back muscles, engaging stabilizers like the erector spinae (the muscles that hug your spine) and the various core muscles that wrap around your torso to help keep you secure in motion. during.
We love working out with kettlebells at Tom’s Guide. Bells provide a free movement pattern and help you recognize muscles you didn’t even know you had. They lend themselves well to functional training methods, and you can build some pretty hefty kettlebell complexes with them by combining exercises into a flow routine.
Mike Silverman
Mike is a certified personal trainer and also contributes to Living.Fit as a master kettlebell trainer.
Kettlebell crush curl. Biceps
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Silverman tells us that the bicep isolation exercise is one of his favorites, so here’s how to crush it.
“Hold one bell (preferably a competition size) in the middle with both hands,” says Silverman. “Starting with your arms outstretched at your belt buckle, crush that thing like it’s a skull and you’re Conan. I’m talking about white knuckles. Then curl up for four seconds, hold for two seconds to allow your soul to re-enter your body, then bring it back down for another 4 seconds.”
Silverman adds that the key to the move is to bring your pectorals and front muscles into play alongside your biceps.
Repeat 4 sets of 10 repetitions.
2. Kettlebell Decline Row. mid to upper back
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The drop row hits the middle and upper back muscles. “I’m a big fan of dynamic loading, and one of my go-to routines for my upper back is the drop row,” says Silverman.
“Grab a medium weight dumbbell and place it directly in front of your feet with the handle facing forward. Hang until your chest is parallel to the floor and hold the bell with one hand, thumb forward.”
Once set up, Silverman recommends doing one explosive movement of the bell toward the chest without hip extension. Before the handle touches your chest, switch hands, then use the other hand to control the weight as it descends.
“The drop is a challenge here, so the focus is on controlling that dynamic load. Keep your glutes and core engaged to protect your lower back,” she adds.
Repeat 4 sets of 10 repetitions.
Reinforced kettlebell RDL. Lower back
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Silverman tells us that you can’t go wrong with a braced RDL to strengthen your lower back. Clean one kettlebell with both hands toward your abdomen. Make sure the handle is facing forward and the bottom of the bell is on your stomach, then engage your lats and push the bell into your stomach, “keeping your abs on the bell,” Silverman instructs.
Lean forward under tension until you feel the hamstrings engage; each has a different range of motion, so work only yours. Give your glutes a healthy squeeze as you slowly return to the top position. “This move is generally static for your lower back, which helps with swings, heavier deadlifts, and rips,” Silverman explains.
Repeat 4 sets of 10.
3-Move the kettlebell to try the EMOM
Perform 4 sets of 10 repetitions of each kettlebell exercise, resting 30-60 seconds between sets. Alternatively, try this kettlebell EMOM that counts every minute.
1 minute. Crush curl x 10 reps
2 minutes. Skip row x 10 reps
3 minutes. Fixed RDL x 10 reps
Repeat 4-6 rounds.
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