Functional bodybuilding trainer and six-time CrossFit Games competitor marcus filly He recently shared a look at the kettlebell exercises he uses to finish off his arm workouts in a short YouTube video.
“A kettlebell is all you need to have a great arm finisher,” says Filly. “If you want to work your triceps and biceps, try these moves back to back for three sets.”
Filly starts with a single-arm kettlebell offset push-up, performing 6-8 reps on each arm. She then moves her kettlebell to a center position, adopts a close grip on the handle, and follows up with a set of 12 tricep curls. Then, finally, she stands up and performs kettlebell curls, using three different grips: the hammer grip, the horn grip, and the crush grip.
“Combining these triceps and biceps moves back-to-back with a single kettlebell is a great way to work your arms with minimal equipment and doesn’t take a lot of time,” he says.
Filly later posted a similar workout finisher on her Instagram, where in addition to horn-grip curls and offset push-ups, she also used the kettlebell to perform Russian twists, an ab-training move that really lights up the core. She selected a slightly lighter weight for this one and did each of these exercises every minute (EMOM) for a total of three rounds, completing the entire routine in just 10 minutes.
“Pick a light kettlebell and aim for reps you can confidently complete every minute,” she explained in the caption. “That might mean being conservative and going for the lowest rep count in each instance. You have to move fast, as you can see, but you still have to show control.”
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