45 Minutes Beginner Biceps Workout with Kettlebell
A 45 minutes muscle building workout targeting your biceps using kettlebell equipment. 3 exercises, 12 total sets, designed for beginner lifters.
45 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Hold a kettlebell by the handle with a supinated (palms-up) grip at full arm extension.
- Curl the kettlebell up by bending at the elbow — keep your upper arm pinned to your side.
- The offset weight will try to pull your wrist into extension — fight to keep your wrist neutral.
Stand in a wide sumo stance with two kettlebells between your feet.
Form cues
- Stand in a wide sumo stance with two kettlebells between your feet.
- Hinge at the hips, keep a flat back, and grab one kettlebell at a time.
- Row one kettlebell to your hip, lower it, then row the other side.
Finish strong — take the last set close to failure.
Form cues
- Hold the kettlebell by squeezing both palms against the bell, not the handle.
- Maintain a hard squeeze throughout the movement to engage the chest.
- Curl the bell from waist height to chin height by flexing the biceps.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Biceps Training Tips
- *Vary your grip width and angle — supinated, neutral, and pronated grips each emphasize different portions of the biceps and brachialis.
- *Incline curls stretch the long head more than standing curls, producing a fuller peak.
- *Keep elbows pinned to your sides — swinging reduces bicep activation.
Get this biceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.