Russian kettlebell exercises are a really great way to engage and tone your biceps, among other areas of your body. Do Russian kettlebell exercises for the biceps with help from a fitness professional in this free video clip.
Expert: Jason Mason
Bio: Jason Mason is on the board of directors for NEHRSA (New England Health, Racquet & Sportsclub Association).
Filmmaker: Dimitri LaBarge
Series Description: Weightlifting is a great way to make sure that your body is ready for the physical stresses present in all walks of daily life. Learn about building muscles with weight exercises with help from a fitness professional in this free video series.
I doing my name is Jason Mason with the Beverly Athletic Club today I’ll be showing you an exercise using the kettlebells for the biceps so the bicep is right in the front of the arm here going from the elbow right up into the shoulder joint we have a couple of different ways to attack the exercise we can go with an asymmetrical bicep curl or we can go symmetrical so first I’m gonna start off with symmetrical we’re going to go with a supinated handprint hands and forward abs are in up nice and tall shoulders are back we’re going to curl right up squeezing the biceps and then fully extending out what I don’t want to see is just a half rep so that we get the full amount of contraction now if I want to challenge my abdominals a little bit more as well as give myself a different type of challenge we can just go one arm so now I want to make sure that I’m not leaning and engaging my core I’m going to just go one arm at a time get a few reps in here and then you can also do the same thing off to the other side supinated grip there are other grips to hit the other size of the biceps but we’re just going to go with a supinated grip for this one one of the other groups we’d use for the kettlebell bicep curl is a half pronated grip so it’s going to put our thumbs facing the ceiling and we’re going to go right up right down so we get a little bit more the brachioradialis side of it so same thing just up full extension all the way down full bicep curl there you go that is two different ways that you can use the kettlebells for a bicep curl thank you for watching