Jake used to spend hours in front of the mirror doing dumbbell curls at the local gym. That was until life got busy, and the gym was replaced with a dusty old kettlebell in his garage.
Fast-forward a year? Jake’s arms are stronger, his biceps more defined, and all he uses is one kettlebell and a pull-up bar.
In this post, Jake’s breaking down his exact kettlebell bicep workout, packed with 10 exercises that’ll build serious size and functional strength.
Related: Kettlebell Arm Exercises
Why Train Biceps with Kettlebells?
Jake swears by kettlebells now, not because they’re trendy, but because they work. Here's why:
- Kettlebell bicep exercises force you to stabilize your wrist and forearm more than dumbbells.
- They’re perfect for functional strength. You don’t just look strong; you move strong.
- Great for at-home workouts. One kettlebell is all Jake needs.
Warm-Up Before You Lift Like Jake
Before Jake grabs his bell, he always warms up.
Quick warm-up:
- Arm circles (1 minute each direction)
- Resistance band bicep curls (2 sets of 15)
- Light kettlebell swings (2 sets of 10)
Top Kettlebell Bicep Exercises for Size and Strength
1. Kettlebell Bicep Curl
How to Do It:
- Stand tall, hold a kettlebell by the horns with both hands
- Keep your elbows close to your body
- Curl the kettlebell towards your shoulders slowly
- Lower it back under control
Benefits:
- Directly targets the biceps
- Builds control and time under tension
- Great starter move for any kettlebell bicep workout
2. Kettlebell Hammer Curl
How to Do It:
- Hold the kettlebell by the side handle (like a suitcase)
- Keep palms facing your torso
- Curl the kettlebell up while maintaining a neutral grip
- Lower it slowly
Benefits:
- Works the brachialis and forearms
- Enhances overall arm thickness
- Functional grip strength booster
3. Kettlebell Zottman Curl
How to Do It:
- Curl the kettlebell up with palms facing up (supinated)
- At the top, rotate palms down (pronated) and lower slowly
- Repeat the reverse motion
Benefits:
- Builds both biceps and forearms
- Encourages controlled eccentric movement
- Adds variety to your kettlebell arm workout
4. Kettlebell Concentration Curl
How to Do It:
- Sit on a bench, rest your elbow on your thigh
- Hold the kettlebell with one arm
- Curl it up slowly, then lower under control
Benefits:
- Isolates the biceps
- Enhances mind-muscle connection
- Ideal for sculpting and definition
Advanced Kettlebell Bicep Exercises for Growth
5. Kettlebell Preacher Curl
How to Do It:
- Rest your upper arm on a bench or stability ball
- Hold the kettlebell and perform a curl
- Lower it with full control
Benefits:
- Isolates the long head of the biceps
- Prevents cheating with momentum
- Ideal for arm day burnout
6. Kettlebell Drag Curl
How to Do It:
- Hold the kettlebell with both hands
- Drag it upward, keeping it close to your torso
- Elbows go behind your body
- Lower slowly
Benefits:
- Minimizes shoulder activation
- Maximizes bicep tension
- Builds arm control and shape
7. Kettlebell Incline Curl
How to Do It:
- Lean against a wall or incline bench
- Let your arms hang straight down
- Curl up slowly and squeeze the biceps
- Lower under control
Benefits:
- Stretches and activates the long head of the biceps
- Promotes a stronger peak contraction
- A must-have in any kettlebell bicep routine
Functional Kettlebell Movements That Hit the Biceps
8. Kettlebell Clean to Curl
How to Do It:
- Perform a clean to rack the kettlebell at shoulder height
- From there, execute a strict curl
- Lower back and repeat
Benefits:
- Combines power and bicep isolation
- Great for athletes and functional strength
- Perfect for a dynamic kettlebell bicep workout
9. Kettlebell Curl to Press
How to Do It:
- Start with a kettlebell curl
- Press overhead after reaching the top
- Lower both segments slowly
Benefits:
- Engages biceps, shoulders, and core
- Saves time with compound training
- Builds pressing power and curl control
10. Kettlebell Renegade Row with Curl
How to Do It:
- Start in a plank with kettlebells under each hand
- Row one kettlebell, then curl it in a kneeling position
- Return and switch sides
Benefits:
- Works biceps, core, back, and stability muscles
- Trains functional movement patterns
- Ideal for full-body kettlebell sessions
Jake’s Tips to Build Bigger Biceps with Kettlebells
- Time under tension = more growth. Go slow. Feel the burn.
- Train biceps 2–3x a week. Mix heavy and light sessions.
- Don’t be afraid to go unilateral (one arm at a time). More control = more gains.
Jake’s Final Thoughts
Jake’s advice? Ditch the gym mirrors. Get a bell, head to the garage, and chase that pump. This kettlebell bicep workout isn’t just about size, it’s about control, confidence, and strength you can actually use.
So grab your kettlebell, press play on that playlist, and build biceps the Jake way. You in?
