According to the American Council on Exercise, exercising with kettlebells builds muscle strength and stamina while improving your cardiovascular health, balance and flexibility. By working your biceps with kettlebell exercises, save time at the gym while seeing better results than your old workout. Due to the offset handle position on kettlebells, you may have to perform each exercise with a lighter weight than you're used to. ACE suggests women begin with 8 to 15 lbs. and men begin with 15 to 25 lbs.
Single-Arm Row
The single-arm row with a kettlebell works your biceps in addition to your middle and lower back and your abdominal muscles. Get into position as if you were about to perform a push-up, but place a kettlebell beneath one shoulder. Without rotating your body, lift the kettlebell up toward your shoulder as you pull your elbow back in a rowing motion. Hold the position for a moment before returning the kettlebell to the floor. Switch arms to work the opposite biceps muscle.
Towel Curl
The kettlebell towel curl isolates your biceps and forearm muscles as would a traditional biceps curl. Run a towel through the handle of a kettlebell. Pick up the kettlebell with the towel so that your arm hangs at your side with your thumb facing forward. Slowly curl the towel up toward your shoulder, rotating your arm as you go until your palm faces toward your body. Flex your biceps muscle at the top of the movement, and slowly return the kettlebell to the starting position. Switch arms to work the other side. As with any kettlebell exercise, perform the movement over a protected surface in case the towel slips from your hand.
Bottoms-Up Clean
The kettlebell bottoms-up clean, similar to a dumbbell hammer curl, hits your biceps from a slightly different angle than biceps curls. Stand with your feet hip-width apart, holding a kettlebell in one hand. Start with the kettlebell hanging at your side. Swing the weight back and quickly reverse directions, bringing it forward and up. Bend your elbow as you clean the kettlebell to your shoulder. The bottom of the weight should face the ceiling. Slowly lower the kettlebell back to the starting position. Switch sides to work the other arm. Start with a very light weight until you are comfortable balancing the kettlebell upside down at your shoulder.
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