Biceps övningar med kettlebells

Spider Curl (Dumbbell, EZ-bar)

Spider curls isolate the biceps to create maximum definition.

To perform a spider curl, use an incline bench. While it’s not wrong, it lessens the tension in the brachioradialis. 

This beginner-friendly variation of the hanging curl is popular for developing form and alternating an exercise routine.

Do one to three sets of eight to 10 reps.

6. They engage multiple muscle groups, improve grip strength, and offer variety, making your workouts more dynamic while still targeting your biceps for strength and definition.

What Kettlebell Weight Is Best for Beginners?

When starting with kettlebells, choose a weight between 8 to 12 pounds.

EZ-bar Preacher Curl

Like other preacher curls, this variation isolates the biceps.

To perform this variation, use a preacher bench and an EZ-bar. Additionally, avoid bending forward at the waist or leaning excessively backward to uphold a neutral spine position.

When performing biceps kettlebell exercises, it’s crucial to refrain from arching the back or allowing the shoulders to hunch up towards the ears, as this can lead to tension in the upper body.

Recommended Sets And Reps

To optimize your biceps kettlebell exercises, here are the recommended sets and reps to consider:

1. Beginners can start with 2-3 sets of 8-12 reps for each exercise.
2. More experienced individuals may opt for higher reps or heavier weights to challenge their muscles effectively.

1. Kettlebell Alternate Biceps Curl: This exercise involves holding a kettlebell in each hand, palms facing up.
   

   Sit on the bench and lean forward. Do three to five sets of 10 to 12 reps with moderate weight.

   4. By gripping the kettlebell handle with both hands and drawing it towards the chest, you effectively engage and strengthen your arms.

   Performing this exercise while standing makes it convenient for adding variety to your biceps workout routine.

   Incorporating the Kettlebell Standing Crush Curl into your workout regimen along with other biceps kettlebell exercises helps diversify muscle engagement, preventing strength plateaus and promoting overall arm development.

   8.

   Extend the left leg straight out behind the body and hold a kettlebell in the right hand. Pause at the top and then release to the starting position. 

   Alternatively, lifters can curl one arm at a time in an alternative pattern to focus on each arm and make the exercise easier.

   Common mistakes for standing dumbbell curls involve poor form and relying too much on momentum.

   The key to building strength and mass with this exercise is to take it slow and feel the contractions.

   This exercise is best for intermediate to advanced lifters. The following exercises allow women to focus on strength training.

   1. Bicep Curl
   2. Zottman Curl
   3. Chin-ups

   The bicep curl and chin-ups are classic strength-training exercises that women can adapt to their skill level.

   Slowly curl both kettlebells toward your shoulders while keeping your elbows close to your body.

   Lower the kettlebells back down in a controlled manner before repeating the movement.

   Engage your inner biceps by performing this exercise, sculpting and strengthening the targeted muscles effectively.

   Single Arm Reverse Curl

   Single arm reverse curls build the biceps brachii and brachialis muscles, but they work the entire arm to some degree. Standing Dumbbell Curl (Bilateral, Alternating)

   Standing dumbbell curls work the biceps and forearms. 

   To perform the standing dumbbell curls, stand with feet shoulder-width apart.

   This targeted approach helps create a more chiseled look as you progress.

   Consistency with these exercises leads to increased muscular hypertrophy, meaning your biceps will become more defined with every workout. Additionally, it allows you to focus on form, ensuring that you engage the right muscles throughout the exercise.

   To execute the Kettlebell Seated Curl, follow these steps:

   • Sit on a bench or sturdy chair with your feet flat on the ground, shoulder-width apart.
   • Hold a kettlebell in each hand, letting your arms hang down at your sides with palms facing forward.
   • Keep your back straight and shoulders relaxed throughout the movement.
   • Exhale as you curl the kettlebells upwards towards your shoulders, bending at the elbows while keeping your upper arms stationary.
   • Pause briefly at the top of the curl, then inhale as you slowly lower the kettlebells back to the starting position.

   Anatomy of the Biceps muscle

   The biceps muscle, primarily located on the front of the upper arm, consists of two distinct heads: the long head and the short head.

   Kettlebell spider curls

   For kettlebell spider curls, you need an incline bench at about a 45-degree angle. Children should not perform this exercise. 

   Any athlete seeking to build upper body strength, especially in the biceps, should consider trying the hanging curl. Intermediate and advanced athletes can increase weight for greater difficulty.

   Start with a lower weight than usual to master the form first. Engage your core muscles to stabilize your body and prevent unnecessary strain on the lower back.

   Ensure that your feet are firmly planted on the ground, maintaining a stable base of support throughout each exercise.