Resistance band
Band Alternating Biceps Curl
Biceps · Upper Arms
Beginner5
Demonstration
AdvancedCompoundKettlebell
Kettlebell Bottoms Up Clean From The Hang Position
Biceps · Upper Arms
5
sets
4–6
reps
3m
Rest time
~9
Calories / set
Instructions
- 1
Stand with your feet shoulder-width apart, holding a kettlebell in one hand with an overhand grip.
- 2
Bend your knees slightly and hinge forward at the hips, keeping your back straight and chest up.
- 3
Allow the kettlebell to hang down between your legs, with your arm fully extended.
- 4
In one fluid motion, explosively extend your hips and knees while pulling the kettlebell up towards your shoulder.
- 5
As the kettlebell reaches shoulder height, rotate your wrist so that the bottom of the kettlebell is facing up.
- 6
Catch the kettlebell at shoulder height with your elbow bent and your palm facing up.
- 7
Lower the kettlebell back down to the starting position by reversing the movement.
- 8
Repeat for the desired number of repetitions, then switch sides.
Muscles worked
Primary
Biceps
forearms
Secondary
forearmsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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