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Let Jay - Gymates Qualified PT safely guide you through this routine

kettlebell bicep extentons

  • Watch listen and learn
    Only do what you can
  • aim to do 10 reps in one go
  • aim to do 3 sets of 10

Here is gymates how to guide:

The kettlebell bicep extension is a great exercise for targeting your biceps and forearms. However, like any exercise, it’s important to perform it safely to avoid injury. Here’s a step-by-step guide on how to safely perform the kettlebell bicep extension exercise:

  1. Choose an appropriate weight kettlebell that you can comfortably lift and control.
  2. Stand with your feet shoulder-width apart and hold the kettlebell in one hand with an overhand grip. Your palm should be facing towards your body.
  3. Bring the kettlebell up to shoulder height, keeping your elbow tucked in close to your body.
  4. Slowly lower the kettlebell down behind your head, bending your elbow and keeping your upper arm stationary.
  5. Pause for a moment at the bottom of the movement, then slowly lift the kettlebell back up to shoulder height.
  6. Repeat the exercise for the desired number of repetitions, then switch sides and repeat with the other arm.

Some additional tips to keep in mind while performing the kettlebell bicep extension exercise:

  • Keep your core engaged and your back straight throughout the movement to maintain good posture and avoid straining your lower back.
  • Keep your elbow tucked in close to your body to isolate the bicep and avoid putting unnecessary stress on your shoulder joint.
  • Avoid swinging or jerking the kettlebell, as this can lead to injury.
  • Start with a lighter weight kettlebell and gradually increase the weight as you become more comfortable with the exercise.
  • If you experience any pain or discomfort during the exercise, stop immediately and seek advice from a qualified fitness professional.

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