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Kettlebell Bicep Workout

However, kettle bells provide exclusive benefits and unique bicep stimulation that are difficult to replicate with other training tools including standard free-weights.

author
Earl Hamilton
• Tuesday, 10 November, 2020
• 21 min read
kettlebell workout bicep intense minute
(Source: www.youtube.com)

With this variation, the kettle bells pressing against the forearms will inhibit this common cheating technique as it feels very unnatural and uncomfortable to bring your hands beyond chest height. In essence the kettle bells force you to use proper curling technique as typical cheating methods become limited if not completely nullified.

Finally, you’ll want to resist having your arms fully straighten at the bottom of the movement as this will release tension from the biceps as well as cause the handles to slip out of your palms. Due to the high levels of continuous tension and bicep innervation, I recommend using slightly lower reps which not only allows greater taxing of fast twitch muscle fibers but also ensures form and technique don’t degrade.

Dumbbell incline curls are a bodybuilding staple as the simultaneous stretch and overload has been scientifically shown to maximize micro-trauma and muscle damage, thereby eliciting significant levels of muscular hypertrophy. As a result, there’s an incredible amount of blood flow, muscular pump, intramuscular solmization, cellular swelling, and metabolic stress all of which have been linked to triggering muscle hypertrophy.

However, the lighter loads combined with constant tension will leave your biceps screaming at the end of each set producing muscular pumps and cellular swelling difficult to replicate with other movements. Because of the lighter loads you’ll be forced to employ, kettle bell hammer curls are conducive for moderate and higher rep ranges of 8-15 repetitions of approximately 2-3 sets.

This is due to the incredibly strict form and reduced momentum required to maintain balance combined with heightened levels of continuous tension on the biceps. However, because of the kettle bells’ unique loading features, the top position is actually quite taxing on the biceps provide constant tension with little if any relief throughout the movement.

kettlebell biceps workout curls hammer exercises exercise muscle curl kettlebells skimble workouts trainer
(Source: www.skimble.com)

In addition, the kneeling position ensures the lifter does not twist or contort their body as a means of intentionally providing tension relief to the arms, as any squirming, shifting, or cheating, will result in loosing your balance and dumping the load. Because of the significant time-under-tension (TUT) effect and extended time between repetitions, 2-3 sets of 5-7 reps per arm will more than suffice for this grueling bicep movement.

As you approach the end of each set, the pain will be almost unbearable however the results in terms of growth and strength agreements will be worth the momentary discomfort. This slightly angled position combined with the hanging nature of the kettle bells provides continuous levels of significant tension throughout the movement thereby creating occlusion and cellular swelling of the biceps.

The resulting levels of intramuscular tension and metabolic stress turn this simple squat and curl motion into an incredibly potent stimulus for eliciting growth in the arms. First, to ensure the lifter doesn’t dump the load this variation prohibits the individual from fully straightening the arms at the bottom or curling excessively high at the top.

Second, this curling variation promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps. Besides improving spinal mechanics this does wonders for crushing the biceps as it eliminates the possibility of the shoulders becoming overly involved in the movement.

Many individuals lack the ability to keep the wrists locked during curls, which can ultimately produce strain on the surrounding connective tissue, tendons, and ligaments. This variation requires the lifter to lock the wrists in order to create a solid platform for the weight to rest on.

kettlebell curl biceps curls hammer workout exercises exercise muscles kettlebells evolutionfit
(Source: www.pinterest.com)

This ensures the lifter uses smooth mechanics and controlled motions ultimately inducing a significant hypertrophy stimulus to the biceps. This is a very intense circuit, so be sure to choose a manageable weight to lift for five minutes.

Hold the kettle bell with both hands to secure a close grip and have your palms facing up. Squeeze your biceps hard at the top of the rep and slowly return to the starting position.

Upright Curl Assume a standing position with your feet shoulder width apart and your back straight. Hinge forward slightly at the waist and contract your biceps to curl the kettle bell upwards.

Squeeze your biceps hard at the top of the rep and return to the starting position. Concentration Curl Assume a standing position with your feet wider than shoulder width apart.

Shift your weight to your right side and place your elbow on the inside of your thigh just above your knee for support. Squeeze your bicep hard at the top of the rep and return to the starting position.

kettlebell workout biceps
(Source: www.youtube.com)

Repeat for the desired number of reps and be sure to switch arms halfway! 1-Arm Frozen Drag Curl Assume a standing position with your feet shoulder width apart and your back straight.

Grab the kettle bell with your left hand and your palm facing forward. While keeping your elbow up and tight, uncurl your arm fully then curl back up.

Pass Curls Assume a standing position with your feet shoulder width apart and your back straight. Then, pass the kettle bell to your left hand and keep your right arm in the curled position.

Perform a curl with the left arm and then keep passing the kettle bell back and forth! This Anabolic Aliens membership will grant you access to work out classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!

Kettle bells can be a great tool to use in place of more traditional bicep exercises. You’ve got the handle and the horns of the kettle bell where the grip is held, and the bell (ball) where most of the weight’s sat.

biceps arm kettlebell exercises arms exercise training bizeps side gymbox overhead squat triceps
(Source: gymbox.de)

Because of their unique leverage and loading mechanics, kettle bells place a huge amount of tension on the biceps. They also allow tension to remain longer in certain biceps exercises, where dumbbells or barbells would otherwise fall short.

Dumbbells and barbells do a great job at loading this angle but depending on the exercise and the position of the shoulder and elbows relative to the torso, some tension can be lost. To see what I mean grab a preacher bench and perform a dumbbell bicep curl with full range of motion.

A preacher curl machine also adds tension at the top, versus dumbbells. With a slightly loose grip the kettle bell will rotate in your palm slightly and you’ll finish at the top of the movement with the bell behind your wrist and load further in front. With a dumbbell or barbell, the load would be over the wrist more taking tension away from the bicep.

So, in this instance the kettle bell has allowed you to maintain high muscle tension for a longer time. A kettle bell can also allow you to maintain tension in the stretched position of a curl.

By being able to emphasize this elongated eccentric contraction and stretched position, kettle bells can produce high mechanical tension coupled with micro-trauma and tissue breakdown. The semi-awkward nature of the kettle bell and minor instability also adds to the level of muscle activation achieved by the biceps.

bent rowing kettlebell exercise exercises bicep arm arms biceps rotate chest press ex leg gymbox
(Source: gymbox.de)

Just another way the unique design of a kettle bell makes them an ideal biceps building tool, and why you should give them a shot. Because of the constant tension throughout the movement with very little relaxation of the biceps, you’ll also get a fair bit of blood occlusion and metabolic stress.

By triggering a cascade of events and spike in anabolic hormones, these are also helped build muscle. Combine kettle bells with Blood Flow Restriction (BFR) training and you might have a winning combo.

You’ll notice how at the end the elbow comes up a little and my grip rotates in to a little pronation. In all honesty I can’t see any rationale for this tweak at the top, except that when doing it I personally felt a better contraction.

A neutral grip position will shift a little more emphasis on the brachialis muscle. This little sucker shouldn’t be neglected, and if it’s some upper arm thickness you’re after then you need to give it some attention.

The squatting position isn’t some stupid way to try and hit the quads at the same time. Like a preacher bench this helps to isolate the elbow flexors, whilst the angle which is steeper than a preacher bench emphases biceps tension at the top of the curl.

kettlebell curl exercises biceps triceps workout arm exercise muscle workouts arms challenge fitness training gain muscleandfitness
(Source: www.muscleandfitness.com)

If you struggle to get in position though, and it takes away from the quality of the biceps exercise itself, then try supporting your chest on a bench and executing it similar to a spider curl. You’ll get some crazy amount of tension during this biceps exercise, and another great one to emphasize the brachialis a little more.

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Kettle bells provide exclusive benefits and unique kinds of biceps stimulation that are difficult to replicate with dumbbells and barbells. Due to the design of kettle bells, there's significantly more tension throughout the movement, including the top contracted position.

Aside from the kettle bell hanging below the wrists, which creates a constant pulling sensation on the biceps, it's almost impossible to lose tension at the top by cheating and curling the weights too high. In addition, any swinging or excessive use of momentum will result in the kettle bells banging against the forearms, which is extremely unpleasant.

Due to the high levels of continuous tension and biceps innervation, use slightly fewer reps. The simultaneous stretch and overload they provide has been scientifically shown to maximize micro-trauma and muscle damage, causing significant levels of hypertrophy.

(Source: fitbodybuzz.com)

In fact, this incline kettle bell curl variation exploits all three major mechanisms of muscle growth: They emphasize the elongated eccentric and stretched position, which produces muscle damage and micro-trauma that's critical for growth.

Because of the constant tension throughout the movement with little relaxation of the biceps, this exercise creates an occlusion-effect to the surrounding musculature. There's an incredible amount of blood flow, muscular pump, intramuscular solmization, cellular swelling, and metabolic stress, all of which are linked to muscle growth.

It finishes with the kettle bells in an extended lever-arm position, allowing you to place constant tension on the arms throughout the movement. But the combination of lighter loads and constant tension will leave your biceps screaming at the end of each set, producing muscular pumps and cellular swelling that's hard to get with other exercises.

This is due to the strict form it requires, the reduced momentum you're forced to maintain so you can stay balanced, and the resultant continuous tension on the biceps. Doing this same exercise with dumbbells isn't nearly as effective because the top of the curl involves little tension — you're getting a semi-rest period during the isometric phase.

But because of the unique loading features of the kettle bell, the top position provides constant tension throughout. Performing kettle bells curls while holding an eccentric isometric squat produces incredible levels of tension in the biceps, particularly in the top position.

kettlebell exercises side biceps workout arm swing step fun curl single paige waehner effective most pick exercise raccogli allenamento tuo
(Source: www.verywellfit.com)

This slightly angled position, combined with the hanging nature of the kettle bells, provides continuous levels of significant tension, creating occlusion and cellular swelling. As an added bonus, this exercise improves lower body mobility, hip mechanics, and squatting technique.

This variation keeps you from fully straightening the arms at the bottom or curling excessively high at the top. This creates enormous tension on the biceps because you're locked into the sweet spot of the movement where there's maximal activation and no relaxation.

It also promotes optimal shoulder positioning and postural alignment, which is something most lifters struggle with when training biceps. Many people lack the ability to keep the wrists locked during curls, which can produce strain on the surrounding connective tissue, tendons, and ligaments.

This variation requires you to lock the wrists in order to create a solid platform for the weight to rest on. Irrespective of whether you are a beginner or an experienced person, the kettlebellbicepworkout should be accomplished carefully.

It further helps in maximum overload and heightens the level of biceps growth. In this, the movement helps in contracted position including proper tension in the biceps.

kettlebell curl bicep workout arms standing biceps kettle any curls workouts muscle build weight performing re guns naturally
(Source: kettleland.com)

Adding to this, when the bell is hanging from the wrists, it has a pulling sensation on your biceps. As a variation, press the kettle bells towards the forearm and start swinging that will have an unpleasant feeling on your biceps.

This way, the kettle bells will remain in place without the possibility of slipping or rotating while exercising. This is another type of kettlebellbicepworkout position that helps to make your biceps stronger.

In addition, it is known to maximize micro-trauma along with muscle damage that results in improved levels of hypertrophy. It is known that this workout has an occlusion effect to the musculature due to constant tension with little relaxation of the muscles.

In addition to this, there is sufficient blood flow intramuscular increase in volume, cellular swelling, muscular pumping and the like that all contribute to better muscle growth. In this kettlebellbicepworkout, isometric squat and curling with the right movements contribute to building up your biceps.

Adding to this, your lower body mobility is improved with the option for a better hip mechanism that fits the kettle bells in between your legs. Try to do two to three sets with 6 – 10 reps in each of them is enough to power up the biceps and not affecting the lower body part.

kettlebell bicep curls left exercises exercise workout skimble trainer biceps kettlebells arm
(Source: www.skimble.com)

If you are looking for an effective and growth-promoting exercise of your biceps with the help of kettle bells, this kettlebellbicepworkout is the perfect option. With reduced momentum, you can easily stay in position resulting which significant tension is created on biceps.

When performing the exercise by kneeling on a bench, try to curl the kettle bells to the top position near the mid-chest height for better results. Due to the suitable loading of the kettle bell, while you hold in the top position, it results in constant tension.

The one-arm high pull is another excellent way for kettlebellbicepworkout that is effective enough to get quick results. Make sure that the handle runs parallel to feet pointing your thumb forward.

With a loose grip, you have to bring the kettle bell towards your shoulder and then rotate the arm and try to turn it from inside your body to outside and again returning to the initial position. And KB swings are excellent at revving your heart rate and working up a sweat.

But when it comes to training smaller muscles like shoulders, biceps, and triceps, you might stick with dumbbells or barbells because an advanced lifter like you may not see results by using a measly 15-pound kettle bell. SEE ALSO: Full-Body KettlebellWorkout In fact, kettle bell exercises create a unique leverage that increases your muscle’s time under tension (TUT), eases joint pain, and can eliminate cheating on certain exercises.

bicep squat bell curls kettle workout beginner
(Source: physicalkitchness.com)

So the next time you walk past a rack of these cannonballs with handles, don’t snort and wave them off. Now swap the barbell for kettle bells, which hang below the wrists, creating a constant pulling sensation, and get ready to redefine what it means to get a pump.

Do It: Position the handle in the meat of your palm to prevent the kettle bells from slipping and rotating. If you’re using larger kettle bells, allow your palms to rotate inward to allow for more room so the bell can rest next to your leg.

If you feel the bell bang or rest against your forearm, you’re not using a proper range of motion. Dumbbell incline curls simultaneously stretch and overload the muscle, which of course, translates to growth.

Kettle bells will recruit even more muscle fibers since the offset weight creates a drag effect, forcing you to resist and squeeze harder. Do It: Set an adjustable bench to 45 degrees and lean against it with your scapula retracted and chest up.

Performing hammer curls with kettle bells places the weight in front of you more than dumbbells, making this movement incredibly challenging by activating more small muscles in your biceps brachialis and forearms. Do It: Keeping your wrists locked into place, curl the weights up until your arms are just past 90 degrees.

kettlebell curl bicep kings workout
(Source: www.youtube.com)

Do It: Kneel on a bench while holding kettle bells in an isometric position, with your arms at 90 degrees. Skull crushers with a barbell or EZ-bar can cause elbow pain, especially when the weight gets heavy.

Using kettle bells removes stress off the joint and allows your limbs more freedom, which should make for a more comfortable lift. Pause at the bottom, then forcefully drive the KB's back to the top just before the lockout.

However, you’ll only be focusing on the eccentric portion of the lift, which will strengthen and provoke massive growth to your triceps. Pivot at the elbow joint and lower the weight slowly to the sides of your head.

Tip: Once your triceps fail and you can no longer control the eccentric phase of the movement, try performing 5–6 strict bench press reps to stimulate more muscle growth. While the overhead extension is typically used to target the long head of the triceps, holding an unstable load (the kettle bell) overhead in addition to the kneeling position will recruit more muscle fibers than a dumbbell, working all three triceps heads as opposed to just one.

Do It: Grab a kettle bell, kneel on a bench, then raise the dumbbells overhead. This version of the skull crusher has the lifter hold one kettle bell in place while performing reps with the opposite arm.

kettlebell exercises workout biceps triceps curl arm workouts muscle fitness standing styles tweet blast
(Source: www.muscleandfitness.com)

This isometric hold at the bottom position, combined with an increased stretch from the kettle bell, adds tension and metabolic stress to the move. And KB swings are excellent at revving your heart rate and working up a sweat.

But when it comes to training smaller muscles like shoulders, biceps, and triceps, you might stick with dumbbells or barbells because an advanced lifter like you may not see results by using a measly 15-pound kettle bell. So the next time you walk past a rack of these cannonballs with handles, don’t snort and wave them off.

Now swap the barbell for kettle bells, which hang below the wrists, creating a constant pulling sensation, and get ready to redefine what it means to get a pump. Do It: Position the handle in the meat of your palm to prevent the kettle bells from slipping and rotating.

If you’re using larger kettle bells, allow your palms to rotate inward to allow for more room so the bell can rest next to your leg. If you feel the bell bang or rest against your forearm, you’re not using a proper range of motion.

Dumbbell incline curls simultaneously stretch and overload the muscle, which of course, translates to growth. Kettle bells will recruit even more muscle fibers since the offset weight creates a drag effect, forcing you to resist and squeeze harder.

kettlebell curl exercises workout biceps arm triceps workouts hammer styles tweet fitness blast ultimate muscle
(Source: www.muscleandfitness.com)

Do It: Set an adjustable bench to 45 degrees and lean against it with your scapula retracted and chest up. Performing hammer curls with kettle bells places the weight in front of you more than dumbbells, making this movement incredibly challenging by activating more small muscles in your biceps brachialis and forearms.

Do It: Keeping your wrists locked into place, curl the weights up until your arms are just past 90 degrees. Do It: Kneel on a bench while holding kettle bells in an isometric position, with your arms at 90 degrees.

Skull crushers with a barbell or EZ-bar can cause elbow pain, especially when the weight gets heavy. Using kettle bells removes stress off the joint and allows your limbs more freedom, which should make for a more comfortable lift.

Pause at the bottom, then forcefully drive the KB's back to the top just before the lockout. However, you’ll only be focusing on the eccentric portion of the lift, which will strengthen and provoke massive growth to your triceps.

Pivot at the elbow joint and lower the weight slowly to the sides of your head. Tip: Once your triceps fail and you can no longer control the eccentric phase of the movement, try performing 5–6 strict bench press reps to stimulate more muscle growth.

kettlebell exercises bicep curl warm down boot camp these thoroughly carefully remember awesome
(Source: northernbootcamp.co.uk)

While the overhead extension is typically used to target the long head of the triceps, holding an unstable load (the kettle bell) overhead in addition to the kneeling position will recruit more muscle fibers than a dumbbell, working all three triceps heads as opposed to just one. This version of the skull crusher has the lifter hold one kettle bell in place while performing reps with the opposite arm.

This isometric hold at the bottom position, combined with an increased stretch from the kettle bell, adds tension and metabolic stress to the move. Kettle bell training should be focused on movement patterns and not particular muscles.

If you want to just develop or add size to the arms then classic biceps curls or tricep extensions using a dumbbell or barbell would be a better use of your time. Whenever you press, extend or straighten the arm you use your tricep muscles.

So Push Ups, for example, are a classic exercise for developing the triceps. If you are not using the Push Up in your training then I highly recommend that you start not only for your triceps but for your chest, abs, glutes, shoulders and back.

The Push Press uses the body to help pop the kettle bell out of the most difficult part of the movement. When the kettle bell is at the bottom your arm is at a mechanical disadvantage so by using the legs slightly you are able to give it a little boost out of this sticking point.

kettlebell pull exercises exercise squat pulls arm row workout biceps fitness body bicep upright kb curls dumbbell ups swing cable
(Source: www.memetics.com)

If you want to really focus on the arms and shoulders then the Tall Kneeling Press will take the lower half of the body out of the equation. A great exercise for developing pure pressing strength.

You will need to keep your Glutes squeezed tight to ensure you don’t lose alignment and stress the lower back. Have fun with this exercise by pressing from different sides with different legs forwards.

You will find the natural cross body, right arm and left leg forwards, the easiest variation. However, when kettle bell training we do not waste our time with isolation (bodybuilding) based exercises like the kettlebellbicep curl when we can target 100’s of muscles in one go.

Below are 6 kettlebellbicep exercises that you can use in your kettlebellbicepworkout that will activate lots of other muscles too: Kettle bell regular row superb exercise for working into the back of the body and core muscles as well as conditioning the biceps.

Good form and technique is required to avoid excessive momentum and to ensure that the back is kept safe and flat. A similar exercise to the regular row above except even more emphasis is placed on the arms.

kettlebell biceps exercises workout triceps arm workouts styles tweet blast fitness
(Source: www.muscleandfitness.com)

Isometric exercise positions like this one are especially demanding on the full body and require good concentration. If you cannot hold a good front plank for at least 60 seconds then I would focus on that first and practice the other kettle bell exercises for the arms listed above before using this one.

A good set of heavy kettle bell cleans will certainly overload the biceps and improve the look of the arms. In addition to the arm muscle activation the Clean and Press also targets almost every muscle in the body making it an excellent full body conditioning exercise and superb for fat loss.

You won’t get as much bicep activation with this exercise as the Clean and Press but you will find it more cardiovascular. Again very little bicep activation but great for the triceps and the rest of the body, especially the buttocks and legs.

Kettle bell Sit and Press Exercise sit and press exercise is a powerful shoulder and tricep exercise that also works into the core muscles. It is very important when performing this exercise to lower the kettle bell to the start position slowly.

The slower the lowering please of the sit and press the more core activation you will receive. Kettle bell exercises are based on movement patterns and so target the whole body rather than a select few muscles including the triceps and biceps.

kettlebell workout workouts exercises muscles tone burn fat killer exercise kettlebells core pdf kettle arms bell routine calorie blaster infographic
(Source: bodyspiritual.com)

You can also find above an idea of how to perform a kettle bell arm workout. To develop tone and muscle I’d recommend working on a repetition range of between 8 and 15.

The challenge is to find the correct sized kettle bell for each exercise so that you fatigue during this repetition range. Kettle bells will activate the muscles in your arms but not like bodybuilding type exercises will.

Kettle bell training should be focused on movement patterns and not particular muscles. Even though kettle bell training should be focused on movement patterns and not particular muscles the movements still put a lot of stimuli and stress on the muscle and therefore promote growth.

Besides avoiding psychological boredom, using a variety of arm movements can provide unique stimuli to the biceps and triceps thereby optimizing growth and strength gains. Here are 12 unique movements that crush the arms with a variety of novel protocols, training tools, and scientifically designed strategies for inducing unprecedented levels of muscle growth.

Besides the bell hanging below the writs which creates a constant pulling sensation on the biceps, it’s almost impossible to alleviate tension at the top of the movement by cheating and curling the weights too high. With this variation, the kettle bells pressing against the forearms will inhibit this common cheating technique as it feels very unnatural and uncomfortable to bring your hands beyond chest height.

kettlebell biceps curl triceps exercises workout arm workouts ultimate fitness muscle tweet blast
(Source: www.muscleandfitness.com)

In essence the kettle bells force you to use proper curling technique as typical cheating methods become limited if not completely nullified. Finally, you’ll want to resist having your arms fully straighten at the bottom of the movement as this will release tension from the biceps as well as cause the handles to slip out of your palms.

Due to the high levels of continuous tension and bicep innervation, I recommend using slightly lower reps which not only allows greater taxing of fast twitch muscle fibers but also ensures form and technique don’t degrade. However, the lighter loads combined with constant tension will leave your biceps screaming at the end of each set producing muscular pumps and cellular swelling difficult to replicate with other movements.

Because of the lighter loads you’ll be forced to employ, kettle bell hammer curls are conducive for moderate and higher rep ranges of 8-15 repetitions of approximately 2-3 sets. Incline curls have become a staple arm exercise for many bodybuilders primarily because of the combination of stretch and overload simultaneously placed on the biceps.

As a result, there’s an incredible amount of blood flow, muscular pump, intramuscular solmization, cellular swelling, and metabolic stress all of which have been linked to triggering muscle hypertrophy. However, because of the kettle bells’ unique loading features, the top position is actually quite taxing on the biceps provide constant tension with little if any relief throughout the movement.

In addition, the kneeling position ensures the lifter does not twist or contort their body as a means of intentionally providing tension relief to the arms, as any squirming, shifting, or cheating, will result in loosing your balance and dumping the load. Because of the significant time-under-tension (TUT) effect and extended time between repetitions, 2-3 sets of 5-6 reps per arm will more than suffice for this grueling bicep movement.

kettlebell workouts arm exercises workout core ab lower training bell blaster calorie fat body kettle gym circuit routine bicep standing
(Source: musclerig.com)

As you approach the end of each set, the pain will be almost unbearable however the results in terms of growth and strength agreements will be worth the momentary discomfort. In fact most tricep exercises performed with free weights involves little tension in the contracted (top) position however the decline kettle bell skull crusher is one of those rare exceptions.

Finally, many lifters find the decline position to be easier on the elbow joint in comparison to other angles particularly when combined with ipsilateral free weights such as kettle bells or dumbbells. Pause at the bottom, then forcefully but smoothly drive the kettle bells back to the top just before lockout, and repeat for several sets of 6-8 repetitions.

However, there’s a catch; in between reps, the arm that is not moving is held at the bottom of the skull crusher (just above head height) in an eccentric isometric fashion. This increased tension throughout the lower body and core produces a neurophysiologist phenomenon known as concurrent activation potentiating (CAP).

This results in greater neural drive to the rest of the extremities including increased motor unit recruitment and innervation throughout the triceps. Because of both the continuous and extended time-under-tension between reps, several sets of 5-6 repetitions per arm will more than suffice for eliciting strength and size gains throughout the entire musculature of the triceps.

Incorporating this technique on the kettle bell incline skull crusher produces incredible stress and micro-trauma (a critical mechanism of muscle growth) as you’ll be handling approximately 120% of your max load during the eccentric accentuated skull crusher but roughly half that for the concentric incline press. Finally, the incline which emphasis tension in the stretched position combined with supra maximal eccentric loading creates substantial levels of muscle damage and micro trauma which are critical for maximizing the hypertrophy stimulus.

workout kettlebell biceps triceps killer massive johnson rock dwayne muscle fitness bernal per training
(Source: www.mensfitness.com)

Using heavy kettle bells perform a negative accentuated skull crusher by pivoting at the elbow joint and lowering the weight slowly to the sides of your head. To increase the intensity, once your triceps fail and you can no longer control the skull crusher phase of the movement, try performing an additional 5-6 strict incline presses.

Because your triceps will be pre-existed from the prior isolation sequence they’ll give out well before any other muscles making this protocol highly effective for stimulating size gains in the upper arms. In addition, holding kettle bells overhead involves a significant degree of instability forcing the lifter to use a more controlled lifting tempo and stricter mechanics both of which create incredible strain on the triceps.

To make the movement even more effective and biomechanically sound, performing these while kneeling on a bench requires even greater muscle activation and stability.

Related Videos

Sources
1 www.advancedhumanperformance.com - https://www.advancedhumanperformance.com/six-unique-kettlebell-exercises-to-crush-your-biceps
2 www.anabolicaliens.com - https://www.anabolicaliens.com/blog/kettlebell-bicep-workout
3 thefitnessmaverick.com - https://thefitnessmaverick.com/kettlebell-bicep-exercises/
4 www.t-nation.com - https://www.t-nation.com/training/kettlebells-beat-dumbbells-for-biceps
5 kettlebellweight.com - https://kettlebellweight.com/top-5-kettlebell-bicep-workout/
6 www.muscleandfitness.com - https://www.muscleandfitness.com/workouts/arm-exercises/bis-tris-kettlebell-blast/
7 kettlebellsworkouts.com - https://kettlebellsworkouts.com/kettlebell-exercises-for-arms/
8 www.advancedhumanperformance.com - https://www.advancedhumanperformance.com/8-unique-kettlebell-exercises-for-massive-arms