Kettlebell arm exercises can be a great way to build your biceps and triceps. However, using a kettlebell to train your arms can take some creativity, since most people are used to only dumbbells and barbells.
Kettlebell arm exercises add a level to complexity to standard arm exercises and can target your grip, forearms, and other muscles often missed by traditional bicep and tricep exercises.
Check out these tips, then watch the demonstration below to see how to incorporate these into your routine.
Here are some tips for using kettlebell arm exercises to build sleeve-popping guns
Kettlebell Arm Exercise Tip #1: Vary Your Grip
Kettlebells have a unique handle that offers a ton of versatility when it comes to how you hold the bell. A simple exercise like the curl can easily be modified to hit different area of the arms; e.g., pistol grip for your forearms, crush grip for your hands, etc.
The only downside to using some of the more exotic grips when doing kettlebell arm exercises, is that you can't use the same amount of weight as you would with a traditional curl with a dumbbell. This is simply because some kettlebell arm exercises are much more difficult.
Which brings us to #2.
Kettlebell Arm Exercise Tip #2: Use lighter Weight
Kettlebell arm exercises often target and/or hit smaller muscles that don't get a lot of work. They also tend to have an added level of difficulty. Because of that, always start off with a lighter weight than you would use for a barbell curl and adjust from there.
This is especially true when doing something like an overhead tricep extension. The last thing you want to do is crush your skull while trying to crush your guns...know what I'm saying.
Kettlebell Arm Exercise Tip #3: Slow down your Rep Speed
When doing kettlebell arm exercises it is always good to exercise caution. Again, because some arm exercises challenge the grip, it is a good idea to slow down to ensure you are under control of the weight at all times.
Going slow isn't just for safety though. Slow reps actually increase the time under tension, which stimulate a greater amount of muscle tissue and help to ignite the adaptive response to the exercise.
Slow reps also force you to keep your gut, glutes and other stabilizers engaged, which is great for your core.