While dumbbells and barbells are designed to be easy to lift, kettlebells are more difficult to handle. Because your center of gravity is offset, it’s constantly pulling against your hands, so your body has to work hard to stabilize against this awkward weight. This makes it a fun and challenging tool, perfect if you want to add variety to your workouts.
Kate Meyerbrought to you by personal trainers, gym owners, and fitness writers Exactly Strengthen your arms with this 7-move kettlebell workout. This routine targets your biceps, triceps, and upper body. Start with light weights until you’re confident with your form, and always use weights that allow for controlled movements.
Don’t have a kettlebell yet? Check out our round-up of the best kettlebells to buy in 2023.
1. Kettlebell swing
(Image credit: Rachel McPherson)
manager:10~12 set:2~3
How to do it:
- Stand with your feet shoulder-width apart and hold a kettlebell in both hands. Dangle the kettlebell between your legs. Hinge at your hips, bend your knees slightly, and swing the kettlebell back between your legs.
- Drive your hips forward and use the momentum to swing the kettlebell to your chest while keeping your arms straight.
target shoulders, arms, abs, buttocks, hamstrings
Kettlebell swings are a great exercise to start your workout with because they warm up and activate your body, moving your shoulders and connecting and strengthening your core muscles. It also increases blood flow so you’re ready for your workout.
According to Meyer, “With the kettlebell swing, it’s important to have good control of the kettlebell throughout the movement. Don’t swing the bell erratically.”
2. Kettlebell Halo
(Image credit: Rachel McPherson)
manager: 5 to 6 pieces in each direction set:2~3
How to do it:
- Hold the kettlebell by the sides of its handle, keeping it close to your body at chest level.
- Move the kettlebell in a controlled circle around your head in one direction, then reverse the motion.
target shoulders, triceps, upper back, core
The kettlebell halo is another exercise that helps warm up and move your shoulder joints while building strength in your triceps, upper back, and core.
“Keep the kettlebell close to your body and perform this movement slowly and in a controlled manner,” says Meyer.
3. Alternating Kettlebell Bicep Curls
(Image credit: Rachel McPherson)
manager:10-12 pieces on each arm set:2~3
how do you do it
- Hold a kettlebell in each hand with your arms extended by your sides, palms facing forward.
- Curl one kettlebell toward your shoulder, keeping your upper arm still and your elbow at your side. Squeeze your biceps at the top of the movement and lower the kettlebell with control.
target biceps brachii
Kettlebell bicep curls are a great alternative to dumbbell curls that maintain constant tension in your biceps and reduce stress on your shoulders.
“When curling the kettlebell, keep your elbows at your sides and don’t use the momentum to lift the kettlebell,” Meyer says.
4. Kettlebell triceps kickback
(Image credit: Rachel McPherson)
manager:10-12 pieces on each arm set:2~3
how do you do it:
- Stand with your feet shoulder-width apart and hold a kettlebell in one hand.Hinge your hips and lean forward slightly, keeping your back straight.
- Extend the arm holding the kettlebell behind you, keeping your upper arm in line with your torso. Engage your triceps to fully extend your arms, then lower the kettlebell and repeat.
target triceps
Performing kickbacks with a kettlebell allows you to maintain constant tension on the target muscles in the back of your arms, leading to better muscle-building results.
“Keep your spine neutral and in perfect posture throughout the movement,” Meyer says.
5. Kettlebell Renegade Row
(Image credit: Rachel McPherson)
manager:10~12 set:2~3
how do you do it:
- Start in a push-up position, gripping a kettlebell on the floor with both hands. Make sure your shoulders, hips, and ankles are in a straight line.
- Perform push-ups, balancing on one kettlebell while rowing the other kettlebell up. Lower the kettlebell to the floor and repeat on the other side.
target: Core and back muscles
“As you complete the row, your elbows should remain pointing up and the kettlebell should be kept at chest level,” Meyer says.
6. Kettlebell Overhead Triceps Extension
(Image credit: Rachel McPherson)
manager:10~12 set:2~3
- Hold the kettlebell handle with both hands and raise your arms straight above your head. Place his upper arm close to his head with his elbow pointing forward.
- Bend your elbows and lower the kettlebell behind your head, then extend your arms and bring the kettlebell back down.
target triceps
“You can perform this movement standing or sitting, but be sure to maintain perfect posture and perform each rep through your full range of motion,” Meyer says.
7. Single Arm Kettlebell Push Press
(Image credit: Rachel McPherson)
manager: 10 to 12 pieces per side set twenty three
how do you do it:
- Hold the kettlebell handle in front of your shoulders, bend your elbow and place the bottom of the kettlebell against your forearm.
- Bend your knees and hips slightly and explosively extend for momentum while pushing the kettlebell straight over your head. Lock your arms at the top of the movement, lower the kettlebell to your shoulders, and repeat.
target shoulders, triceps, upper back, core, glutes
The single-arm kettlebell push press is a dynamic movement that uses your lower body to provide additional power to push heavier weights overhead. Then, during the eccentric part (the lowering phase), lower this heavy weight slowly and in a controlled manner. This promotes muscle mass growth.
“Start with light weights until you master the form. You should be able to control the weight midway through and reset by the next rep,” Meyer says.
If you find this kettlebell workout too difficult, reduce the weight or try this beginner’s kettlebell workout instead.
Need help choosing a new weight? Read our advice on which kettlebell weight you should get
