Best Dumbbell Bicep Exercises

The kettlebell or kettlebell is an accessory that every day is present in more gyms, but few people know how to use it to take full advantage and achieve a complete workout using only this element.

One of the most significant advantages is the possibility of performing almost all exercises both bilaterally and unilaterally, which allows us to correct possible muscle imbalances or perform rehabilitation work in case you have suffered an injury. Here are some of the best dumbbell bicep excercises.


Turkish GetUp

First of all, the Turkish Get Up is an exercise that will allow us to achieve great control, stability and balance, especially in our upper body, since one of the main points that we must take into account during the lifting is that we must keep our eyes fixed on the kettlebell and our back as straight as possible at all times.

Besides, a part of our anatomy that will benefit greatly from this exercise is our shoulders. It will give us strength and stability to the entire conglomerate of muscles, tendons, and ligaments that make up the glenohumeral joint. The stronger it is, the less risk of injury we will have in general.

Finally, this exercise will give us great control over our core since the musculature of our central segment will be essential if we want to maintain a correct posture throughout the lift.


Kettlebell Swing

The kettlebell swing could be compared to a front raise with dumbbells or discs, but it has some nuances that, given the structure of a kettlebell, we must point out:

First, we should point out that the kettlebell front raise movement will be preceded by a hip flexion-extension movement to provide the necessary momentum.

The grip of the kettlebell must be firm but at the same time allow the kettlebell to rotate slightly inside our hand because when we bring it to the front, it should not “point down” but precisely to the show.

The movement can be performed by bringing the kettlebell up to the sternum’s height (the Russian variant) or up to the vertical above our head (American variant).

When bringing the kettlebell down, remember to bend your knees slightly and adopt a semi-squat position for a fraction of a second.


Sumo Squat

This variation of the classic squat, performed with a kettlebell, will perform it on two steps or benches so that when lowering the weight does not touch the ground and “falls” between our feet. Due to the movement, in which we will decline slightly more than in a conventional squat, this is an exercise that those who have some limitation to perform the classic squat may not achieve.

In addition to our quadriceps as the primary muscle involved in this exercise, our buttocks will also be activated (especially at the moment of maximum contraction), so when you start to perform this exercise, you may have some stiffness.


Rowing To The Chin

To perform this exercise, we must start from a standing position with our arms fully stretched and the kettlebell held by the handle with both hands. Then, we must try to bring it to our sternum’s height (although the exercise is called the chin to chin with taking it to the chin, and we will be doing the exercise correctly).

Another benefit of carrying the kettlebell only up to the sternum is that we will prevent our elbows from exceeding the horizontal of the shoulders and thus reduce the risk of injury.

This exercise’s main muscles would be the front and lateral heads of the deltoid, trapezius, and arms.