In the world of Russian kettlebell cognoscenti, isolating the biceps is not a primary goal. Kettlebells work most muscle groups, avoiding the bodybuilder goal of kissable biceps and instead aiming for whole-body strength. With that said, you can readily build your biceps as part of kettlebell exercises that challenge multiple muscle groups and boost cardiovascular fitness at the same time. Start by attempting one set of 10 repetitions of most kettlebell exercises two or three times a week.
Goblet Squat
The goblet squat starts like many other Russian kettlebell moves in the ready position: with a wide stance, legs slightly wider than shoulders. Pick the kettlebell off the floor, lift it in front of your solar plexus and swing it upward so that the handle points down as you grasp each side of the kettlebell, called the “horns.” Go into a deep squat, keeping the top of the kettlebell aligned with your chin, so your elbows go inside your knees. Stand up again to complete a repetition.
Kettlebell Crawl
Fitness trainer Dave Bellomo pulls no punches on the kettlebell crawl. “This exercise is just plain brutal,” he writes in “Kettlebell Training for Athletes.” Your payoff is stronger muscles in the upper back and shoulders as well as the biceps, triceps and chest. Get on all fours and move two kettlebells forward by hand for a distance. To start, line up two kettlebells shoulder-width apart. Spread your feet slightly wider than shoulder width. Push one kettlebell ahead 12 inches or so and step forward with the leg on the same side. Repeat the same motion on the other side. Continue until you achieve your goal distance, Bellomo advises.
Hammer Curl
The hammer curl follows the same broad principles as the dumbbell concentration curl, where you bring the dumbbell from your extended arm up toward your temple. You stand in the ready position and pick up the kettlebell with both hands on top of the handle, holding it with your arms low and relaxed. Bend your knees slightly and keep your back straight. With your upper arms pinned close to your sides, bend your elbows until your hands reach the front of your chest. Slowly lower your hands to the starting position for one repetition.
Renegade Row
Certified kettlebell instructor Mike Mahler recommends the renegade row for kettlebells. Hold onto the handles of two kettlebells as if you're starting a pushup. Push down on one kettlebell while you lift the other. Hold the lifted kettlebell in place for one second and lower it under control to the floor. Switch arms after each repetition.
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