BICEPS

Unlike triceps, biceps  are perhaps one of the most over-appreciated muscles.  They are a "showy" muscle and with just two "heads" compared to the triceps' three, they should not be as strong as the triceps but nevertheless still require exercise. And they are showy!

Beyond the basic curl, several exercises emphasize the biceps such as bottoms-up curls, front curls and bottom-half/top-half curls. 

Curl
Starting from a set position or a split stance with the kettlebell down and slightly in front of the hips, contract the biceps, curling the kettlebell towards the shoulder.  The kettlebell should rotate in the hand so the bell part rests aganist the back of the wrist. 

Curl only up to 11 o'clock, rather than 12 o'clock to maintain loading of the bicep for the entire motion rather than unloading the bicep at the top of the curl. 

Cautions

• Maintain your wrist aligned with the forearm.  Letting the hand drop back towards your wrist is very hard on your wrist over time.
• Rest the kettlebell on the back of your wrist as you approach 11 o'clock with the back of the hand aligned to the forearm.  Try to do this gradually but wrist bands may be appropriate if you have a tendency to "thunk" the kettlebell on the back of the wrist. 
• Keep the elbow in by your side to isolate the biceps.
• Try to ONLY curl to 11 o'clock to maintain continuous loading of the bicep.  Curling to 12 o'clock transfers the weight to joints and ligaments. 

If you want more

• Heavier weight. 

If you want less

• Lighter weight.  

Bottoms-up Curls
Starting from the same position as the conventional curl, do not let the kettlebell rotate to the back of your hand as the kettlbell rises. 

Again, curl only up to 11 o'clock, rather than 12 o'clock to maintain loading of the bicep for the entire motion. 

Cautions

• Keep the back of your wrist aligned with the forearm

If you want more

• Heavier weight. 

If you want less

• Lighter weight.  

Across-the-body curl
Starting from the same position as the conventional curl, simply raise the kettlebells sideways so that the kettlebell comes up half way to the shoulder, e.g. 9 o'clock, keeping weight in front of the body. 

Cautions

• Back is flat, core is on

If you want more

• Heavier weight. 

If you want less

• Lighter weight.  

Bottom-half/Top-half curls
The intensity of the exercise can be increased by restricting the range of the motion to either bottom-half range of motion or, at a much higher level of intensity, top-half curls.

Alternating top and bottom half curls is very challenging!

A bottom-half curl at the top of the range is shown on the left.  This 9 o'clock position is the highest a bottom-half curl moves.  

A top-half curl moves from the 9 o'clock position to the 11 o'clock position which is the top of a normal curl.

Cautions

• Top-half curls are very difficult and lighter weight is recommended. 

If you want more

• Heavier weight. 

If you want less

• Lighter weight.