Warning! The following kettlebell arm exercises are designed to help tone and strengthen your arms! Kettlebells are great to use for your arms because it’s challenging, helps you build muscle and burns fat. It’s also a great alternative to using dumbbells, especially during high-demand times at the gym, when they’re all being used.
We have 5 exercises to share with you that are fantastic for building strength, mobility, and balance. These exercises can be a great addition to any full body workout.
Try these 5 kettlebell arm exercises:
- Kettlebell Clean & Press
- Kettlebell Bicep Curl
- Kettlebell Overhead Tricep Extension
- Overhead Press
- Kettlebell Lateral Raise
For each exercise our personal trainers recommend trying 3 sets of 10-12 reps, however, this will be dependant on your fitness level and experience. So if you’re unsure, consult with our PT’s who can guide you in the right direction.
The kettlebell clean and press is a fantastic total body exercise. It works out many of the muscle groups. It’s great for conditioning sessions and increases movement, stability, and strength with the body.
The muscle groups that are targeted:
- Shoulders, Upper Chest, and Triceps
- Hamstrings and Glutes
- Upper Back, Traps, and Lats
- Anterior Chain
Here’s how to do a kettlebell clean & press:
- Place your feet shoulder-width apart and have a kettlebell on the floor in front of you.
- Bend at the knees and push your hips slightly back and reach down to grab your kettlebell with one hand (either hand to start with).
- To perform the movement, swing the kettlebell back between your legs and create a swinging motion forward up. Drive your hips forward while keeping your back straight.
- As soon as the kettlebell is swung just above your belly button, pull it back and move your hand underneath the kettlebell so it’s resting against the back of your wrist.
- Now push the kettlebell straight up and over your head until your arm is straight. Keep your elbows locked.
- Reverse the movement to go back to your starting position.
For this variation, we are showing you the standing kettlebell bicep curl. It’s a great exercise for increased muscle strength. This only isolates the biceps alone. When performing this exercise it’s important to have the handles positioned in the mid-upper palms. That way the kettlebells won’t slip and are locked in.
Here’s how to do a kettlebell bicep curl:
- Grab a pair of kettlebells, hold one on each side. Keep your upper arms stationary.
- Bend your elbows and curl the kettlebells up towards your shoulders.
- Slowly return them down to your sides.
Overhead tricep extensions are great for bodybuilders and anyone who is looking to build muscle. With a kettlebell, it focuses on the triceps, lats and the medial head section. This exercise will help you improve your stability and greater muscle activation.
To perform the kettlebell overhead tricep extension, this is how you do it:
- Hold the kettlebell behind your head between your hands. Keep your feet shoulder-width apart.
- Extend your arms overhead, then slowly lower your kettlebell.
The standard kettlebell overhead press is a suitable exercise for increasing strength endurance. Similar to the clean and press (exercise number 1) but without the squat motion. Make sure your legs are locked and the weight of the kettlebell to be supported by your lower body. This will help you feel stabilised to perform the exercise.
This is how to do the kettlebell overhead press:
- Have a kettlebell in each hand, hold them behind your hands against the back of your wrists.
- Make sure your feet are shoulder-width apart. Lift your arms and press the kettlebells together over your head. Lock your elbows at the top.
- Perform the motion in reverse slowly.
The kettlebell lateral raise is a suitable exercise to work out your traps and deltoids. This exercise is great for strengthening the area and is also easy enough for beginners to try. It’s the same technique with dumbells but we’re using kettlebells instead.
How to perform the kettlebell lateral raise properly:
- Hold one kettlebell in each hand, placing them on the sides of your body.
- Maintain a straight torso, lift the kettlebells to your side while the rest of your body remains stationary. Have a slight bend at the elbows as you lift up.
- Lower the kettlebells back down slowly. Exhale to lift, inhale to lower.
For more kettlebell exercise ideas, ask one of our Crunch personal trainers
Want to learn more kettlebell exercises? Our personal trainers are trained to teach you and make the experience of working out at the gym more comfortable and fun! If you have any questions or keen to learn something new, they’re eagerly waiting for you!
Get in touch with one of our friendly Crunch staff members who can set up a time for you today to get started.
Crunch Fitness Virtual Assistant