Ditch the dumbbells and sculpt stronger, shapelier biceps and triceps while blasting through calories with this mix of kettlebell and bodyweight exercises.
STANDING ALTERNATING KETTLEBELL CURL
SET UP: Stand holding a kettlebell in each hand, arms extended at your sides, palms facing forward. Keep your abs tight, chest up, and head straight.
ACTION: Contract your right bicep and curl the kettlebell up toward your shoulder, keeping your elbows tight at your sides. Hold and squeeze at the top, then slowly reverse the motion, lowering the kettlebell back to start. Repeat with left arm—continue, alternating arms. Perform four sets of 10-12 reps each arm.
TIP: Do not let your shoulders sway to create momentum; raise and lower the kettlebell slowly, maintaining constant tension on the bicep.
ONE-ARM LYING KETTLEBELL CURL
SET UP: Lie on a box (or flat bench) with feet flat on the box. Grasp a kettlebell in your right hand, palm facing up, and extend your arm towards the floor so it is perpendicular to your torso.
ACTION: Contract your bicep, curling the weight up toward your shoulder in a slow and controlled fashion. Hold for a count at the top, then slowly lower back to the start position. Repeat for reps, then switch arms. Perform four sets of 12-15 reps each arm.
TIP: Keep your torso stationary as you curl the kettlebell—only your arm should move.
WORKS: Back, biceps
SET UP: Grasp a chin-up bar with an underhand grip, hands shoulder-width apart. Hang with your arms completely straight, legs crossed behind you.
ACTION: Pull your chest toward the bar until your chin is over the bar and pause briefly. Lower slowly until your arms are fully extended, then explode back up. Perform three sets to failure.
TIP: Do not swing your body to gain momentum. Use a controlled motion to pull yourself up to the bar. If the move is too difficult, use a resistance band to assist you in the movement. Simply loop the band around the bar, place your knee in the loop and grab the bar with an underhand grip, arms completely straight.
KETTLEBELL ONE-ARM OVERHEAD TRICEPS EXTENSION
SET UP: Stand with your feet hip-width apart. Grasp the kettlebell with your right hand, arm extended straight overhead, elbow pointed forward.
ACTION: Bend your elbow, lowering dumbbell behind your head in a slow and controlled motion, then press back up to start position. Repeat for reps, then switch arms. Perform four sets of 10-12 reps each arm.
TIP: Do not allow the elbow to flare out to the side when performing this movement.
CLOSE-GRIP DECLINE PUSHUP
WORKS: Shoulders, chest, triceps, core
SET UP: Get into pushup position with hands placed in front of you so that your thumbs and index fingers form a diamond shape. Place the balls of your feet on a box with hips lifted so that your body forms a straight line from head to heels.
ACTION: Keeping your abs tight and your back flat, bend your arms and lower your body until your chest nearly touches the floor. Pause at the bottom, then extend your arms to press back up to the starting position. Perform four sets of 10-12 reps.
TIP: If you’re a beginner, start by performing this movement on the floor, eventually progressing to a decline as you gain strength.
WORKS: Shoulders, chest, triceps
SET UP: Place your hands on the edge of a box with your thumbs facing each other, and extend your legs in front of you, resting your feet on another box. Support your weight on the heels of your hands—keep your elbows straight.
ACTION: Bend your elbows and lower your body downward, stopping when your upper arms are parallel to the floor. Extend your elbows to come up. Perform three sets to failure.
TIP: Keep your body upright throughout the movement—chest up and neck neutral with your eyes facing forward.