Kettlebells are a great way to build lean upper body muscle and strength. They’re versatile, portable, and easy to use. And they offer a great workout for your arms, shoulders, and chest.
Benefits of Using Kettlebells
- They’re versatile- You can use them for a wide variety of exercises that target different muscle groups.
- They’re portable- You can take them with you wherever you go, making them great for home or travel workouts.
- They’re easy to use- kettlebells are simple to pick up and start using, even if you’ve never worked out before.
15 Kettlebell Arm Exercises to Try Today
In this kettlebell arm workout, we’ll show you 15 of the best kettlebell exercises to sculpt strong, defined arms. We’ve got a mix of kettlebell curls, presses, and rows to work every muscle in your arms. And we’ve included a few challenging moves to really fire up your muscles.
So grab a kettlebell (or two) and let’s get started!
- Kettlebell swings
- Overhead press
- Bicep curls
- Tricep extensions
- Shoulder shrugs
- Front raises
- Lateral raises
- chest press
- Row
- Flye
- Push-up
- Plank
- Sit-up
- Crunch
- Russian twist
1. Kettlebell Swings
- Start with your feet shoulder-width apart and the kettlebell in front of you.
- Bend at your hips and lean forward, keeping your back straight.
- Swing the kettlebell between your legs, then explosively extend your hips to swing the kettlebell up to eye level.
- Reverse the motion and repeat.
2. Overhead Press:
- kettlebell in one hand and your feet shoulder-width apart.
- Bend your elbow and bring the kettlebell up to shoulder level.
- From here, press the kettlebell overhead.
- Lower the kettlebell back to shoulder level and repeat.
3. Bicep Curls:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Keeping your elbow stationary, curl the kettlebell up to shoulder level.
- Lower the kettlebell back to the starting position and repeat.
4. Triceps Extensions:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Bend your elbow and bring the kettlebell up to shoulder level.
- From here, extend your elbow to press the kettlebell overhead.
- Lower the kettlebell back to shoulder level and repeat.
5. Shoulder Shrugs:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Keeping your arms straight, shrug your shoulders up to your ears.
- Lower your shoulders back down and repeat.
6. Front Raises:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Keeping your arm straight, raise the kettlebell out in front of you to shoulder level.
- Lower the kettlebell back to the starting position and repeat.
7. Lateral Raises:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Keeping your arm straight, raise the kettlebell out to your side to shoulder level.
- Lower the kettlebell back to the starting position and repeat.
8. Chest Press:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Bend your elbow and bring the kettlebell up to chest level.
- From here, press the kettlebell straight out in front of you.
- Lower the kettlebell back to chest level and repeat.
9. Row:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Bend at your hips and lean forward, keeping your back straight.
- From here, row the kettlebell up to your chest.
- Lower the kettlebell back to the starting position and repeat.
10. Flye:
- Start with the kettlebell in one hand and your feet shoulder-width apart.
- Bend at your hips and lean forward, keeping your back straight.
- From here, row the kettlebell up to your chest.
- Lower the kettlebell back to the starting position and repeat.
11. Push-Up:
- Start in a high plank position with your feet shoulder-width apart and the kettlebell in front of you.
- lower your body down until your chest and thighs touch the ground, then press back up to the starting position.
12. Plank:
- Start in a high plank position with your feet shoulder-width apart and the kettlebell in front of you.
- Hold for 30-60 seconds.
13. Sit-up:
- Start lying on your back with your knees bent and the kettlebell in front of you.
- Sit up, then press the kettlebell overhead.
- Lower yourself back down and repeat.
14. Crunch:
- Start lying on your back with your knees bent and the kettlebell in front of you.
- Crunch up, then press the kettlebell overhead.
- Lower yourself back down and repeat.
15. Russian Twist:
- Start sitting on the ground with your knees bent and the kettlebell in front of you.
- Lean back and twist your torso to one side, then to the other.
- Repeat for reps.
Also Add Barbell to Your Other Workouts
1. Squat:
- Start with the barbell on your shoulders and your feet shoulder-width apart.
- Keeping your back straight, bend at your knees and hips to lower yourself down until your thighs are parallel to the ground.
- Press back up to the starting position.
2. Lunge:
- Start with the barbell on your shoulders and your feet shoulder-width apart.
- Step forward with one leg and lower yourself down until your back knee is close to the ground. Advertisement
- Press back up to the starting position and repeat.
3. Deadlift:
- Start with the barbell on the ground in front of you and your feet shoulder-width apart.
- Bend at your knees and hips to lower yourself down and grab the barbell with both hands.
- Keeping your back straight, press through your heels to lift the barbell up until you’re standing tall.
- Lower the barbell back to the ground and repeat.
4. Clean and Press:
- Start with the barbell on the ground in front of you and your feet shoulder-width apart.
- Bend at your knees and hips to lower yourself down and grab the barbell with both hands.
- Keeping your back straight, press through your heels to lift the barbell up until you’re standing tall.
- From here, press the barbell overhead.
- Lower the barbell back to the starting position and repeat.
5. Snatch:
- Start with the barbell on the ground in front of you and your feet shoulder-width apart.
- Bend at your knees and hips to lower yourself down and grab the barbell with both hands.
- Keeping your back straight, press through your heels to lift the barbell up until you’re standing tall.
- From here, explosively jump and pull the barbell overhead.
- Land with soft knees and repeat.
Final Words:
Whether you’re looking to build lean upper body muscle or simply want a killer arm workout, these kettlebell exercises are sure to do the trick. Add them to your regular routine and watch as your strength and definition improve in no time. And don’t forget to add some barbell exercises, too!
Frequently Asked Questions:
1. What are Some Benefits of Kettlebell Training?
Kettlebell training can offer a number of benefits, including increased muscle strength and endurance, improved cardiovascular fitness, and better balance and coordination.
2. What is the Difference Between a Kettlebell and a Dumbbell?
Kettlebells are often used for explosive exercises such as swings and snatches, while dumbbells are more commonly used for isolation exercises such as bicep curls.
3. How Many Kettlebells Should I Use?
The number of kettlebells you use will depend on the exercise and your level of fitness. For most exercises, one kettlebell is all you need. However, if you’re looking to increase the intensity of your workout, you can use two kettlebells.
4. How Often Should I Kettlebell Train?
How often you kettlebell train will depend on your goals and your schedule. If you’re looking to kettlebell train for general fitness, two or three times per week is a good place to start. If you have more specific goals, such as increasing muscle size or strength, you may need to kettlebell train more frequently.
5. What are Some Kettlebell Exercises That I Can Do?
Kettlebell exercises that work the arms include swings, snatches, and cleans. Presses and squats are kettlebell exercises that work the legs.
6. What Weight Kettlebell Should I Use?
The weight of kettlebell you use will depend on the exercise and your level of fitness. For most exercises, a kettlebell that weighs between 16 and 24 kg is sufficient. However, if you’re looking to increase the intensity of your workout, you can use a kettlebell that weighs up to 32 kg.
7. What are Some Safety Considerations When Kettlebell Training?
When kettlebell training, it’s important to use proper form and technique to avoid injury. If you’re new to kettlebell training, it’s recommended that you seek out the guidance of a certified kettlebell instructor.
8. How Do I Tone My Arms with Kettlebells?
kettlebells are an excellent tool for toning your arms. They offer a great workout for your biceps, triceps, and shoulders. And they’re easy to use, so you can get started quickly and see results quickly.
kettlebells can also be used to tone your legs, butt, and core. So if you’re looking for a full-body workout, kettlebells are a great option.
