If you want to just develop or add size to the arms then classic biceps curls or tricep extensions using a dumbbell or barbell would be a better use of your time. Whenever you press, extend or straighten the arm you use your tricep muscles.
So Push Ups, for example, are a classic exercise for developing the triceps. If you are not using the Push Up in your training then I highly recommend that you start not only for your triceps but for your chest, abs, glutes, shoulders and back.
The Push Press uses the body to help pop the kettle bell out of the most difficult part of the movement. When the kettle bell is at the bottom your arm is at a mechanical disadvantage so by using the legs slightly you are able to give it a little boost out of this sticking point.
If you want to really focus on the arms and shoulders then the Tall Kneeling Press will take the lower half of the body out of the equation. A great exercise for developing pure pressing strength.
You will need to keep your Glutes squeezed tight to ensure you don’t lose alignment and stress the lower back. Have fun with this exercise by pressing from different sides with different legs forwards.
You will find the natural cross body, right arm and left leg forwards, the easiest variation. Kettle bell regular row superb exercise for working into the back of the body and core muscles as well as conditioning the biceps.
Good form and technique is required to avoid excessive momentum and to ensure that the back is kept safe and flat. A similar exercise to the regular row above except even more emphasis is placed on the arms.
Isometric exercise positions like this one are especially demanding on the full body and require good concentration. If you cannot hold a good front plank for at least 60 seconds then I would focus on that first and practice the other kettlebellexercises for the arms listed above before using this one.
A good set of heavy kettle bell cleans will certainly overload the biceps and improve the look of the arms. In addition to the arm muscle activation the Clean and Press also targets almost every muscle in the body making it an excellent full body conditioning exercise and superb for fat loss.
Kettle bell thruster exerciseSimilar to the Clean and Press, the Squat and Press is a huge full body exercise that targets most muscles of the body. You won’t get as much bicep activation with this exercise as the Clean and Press but you will find it more cardiovascular.
Again very little bicep activation but great for the triceps and the rest of the body, especially the buttocks and legs. Kettle bell Sit and Press Exercise sit and press exercise is a powerful shoulder and tricep exercise that also works into the core muscles.
It is very important when performing this exercise to lower the kettle bell to the start position slowly. The slower the lowering please of the sit and press the more core activation you will receive.
Kettlebellexercises are based on movement patterns and so target the whole body rather than a select few muscles including the triceps and biceps. You can also find above an idea of how to perform a kettle bell arm workout.
To develop tone and muscle I’d recommend working on a repetition range of between 8 and 15. The challenge is to find the correct sized kettle bell for each exercise so that you fatigue during this repetition range.
Kettle bells will activate the muscles in your arms but not like bodybuilding type exercises will. Kettle bell training should be focused on movement patterns and not particular muscles.
Even though kettle bell training should be focused on movement patterns and not particular muscles the movements still put a lot of stimuli and stress on the muscle and therefore promote growth. Matt’s primary role at Dynamic Strength and Conditioning is to make sure that our coaches and clients are consistently improving, all while operating...
In other words, your training should focus on losing body-fat (not just at your arms) with high-intensity conditioning and building some serious STRENGTH with the right exercises we will cover below. Today we're taking you step-by-step through how to build the strength and shape of your arms.
Too often, people focus their time on isolation exercises like bicep curls, tricep kick-backs and press-downs. Too much of this style of training will result in underdeveloped arms, a lack of and increase in strength.
They can also increase the risk of an overuse injury at your wrist, elbow or shoulder. Instead, focus your arm training on compound, multi-joint movements that will give you the most bang-for-your-buck.
You want to select exercises that will challenge your forearms, triceps, biceps and shoulders. Finally, the exercises you choose should also allow you to use a good amount of weight, placing a large amount of stress and tension on your muscle, forcing them to strengthen and tone.
One mistake we see people make is sticking to light weights, high reps. That is a recipe for no changes in the shape of your arms. Keeping the repetitions between 8-15 reps allows you to increase the weight of your kettle bell to make it challenging.
We love the tall-kneeling position (2 knees down) as it drastically reduces your ability to lean back or use your legs to press the kettle bell. The double curl really works your biceps and the press is fantastic for shaping your shoulders and triceps.
Start tall with knees under hips and abs braced Hold kettle bell by the horns and start it under your chin Keeping body still, complete two curls to your chin by straightening arms and then bending at the elbow Then exhale and press kettle bell overhead Have your biceps finish next to your ears on press Complete 2-4 sets of 8-12 reps Start with right foot back and kettle bell in right hand Keep your weight forward in your left foot and be up on the back toe Keeping chest tall, tip forward and make a straight line from your head to back heel Initiate movement by pulling right shoulder blade back towards spine and then pull the elbow backstop right hand at the bottom of your rib cage Keep body still throughout Start with 3-4 sets of 8-12 reps per side
They really work your shoulders and triceps and are crucial for improving upper-body and core strength. Start in push-up position with kettle bell under your chest Have handle lying closest to you Grab handle and set-up in push-up position Keeping glutes tight and abs braced lower into push-up To decrease the challenge, complete these from your knees Lower until chest touches the ball of the kettle bell, exhale and press upstart with 3-4 sets of 8-10 reps
Again, the tall-kneeling position will keep you from assisting or cheating the movement by using your legs or leaning back which really makes you focus on using your shoulders. Start with knees right under your hips Start kettle bell in racked position on one side Racked position = kettle bell resting on your shoulder and back of forearm with your forearm straight up and down Keeping abs braced and glutes tight, exhale and press kettle bell overhead Finish with your palm facing forward and bicep next to ear Slowly lower kettle bell to starting racked position Start with 3-4 sets of 8-10 reps per side
This exercise is great for improving the strength of your shoulders as well as their mobility. The press is one of our favorite arm building and toning exercises as you can load these up nice and heavy.
Aim to increase the weight you use on this exercise each week and you are going to LOVE the changes you make to your arms. Start on back with knees bent Start kettle bells on the back of your wrists and maintain a straight wrist Keeping chest tall, lower kettle bells so your triceps touch the floor Keep the kettle bells stacked over your elbows in bottom position Exhale and press kettle bells to starting position Start with 3-4 sets of 8-12 reps
Start on back with knees bent and kettle bell at chest level Keeping kettle bell under your chin, exhale and perform a sit-up Pause in the top of your sit-up, exhale and press the kettle bell overhead Finish your press with your biceps next to your ears Lower kettle bell to chest and slowly lower to start position Start with 2-4 sets of 8-12 reps You’ll be glad to know that Origin has you covered with 13 exercises that target your biceps, triceps, deltoid, forearms, and the surrounding muscles in the upper body.
Whether you’re training for strength, muscle mass, or endurance, these kettlebellexercises for arms and shoulders will be all you need to achieve your goals. Set Up: To perform this exercise, you will need a pair of kettle bells of the same weight (whichever you are comfortable training with).
Inhale swiftly through your nose, and ensure that your knees are slightly bent Shift your weight onto your heels and engage your core Whilst exhaling strongly and extending your hips upwards, drive the kettle bell into the overhead position by extending your elbows. Your arms shouldn’t be fully locked out, but almost Inhale again and drop your lats while you lower the kettle bell back into the rack position If posture and quality are affected in the motion at any time, then start the exercise again Repeat!
Secondary Muscles: Latissimus Doris, trapezium, erector spinal (lower back) In the starting position, you should ensure that you dip with your back straight, and your knees behind your toes.
Keep the kettle bells close to your chest when in the rack position, rather than letting them hang out to the side. It’s a great exercise to use for enhancing athletic power since it increases hip strength and explosiveness when you drive the kettle bell overhead.
It also helps with training the core stabilizing muscles, which are important in many compound kettle bell arms exercises. Grip the handle of the kettle bell Swing it backwards between your legs, and clean it into the rack position.
Be sure to brace your core Hold this position for two seconds, and then bring the kettle bell back down into the rack position in a controlled motion Drop the bell quickly into a swing without lurching your arm to repeat the exercise Primary Movers: Biceps, triceps, trapezium, latissimus Doris, deltoid, rhomboids
Secondary Muscles: Abdominal, hip flexors, glutes, hamstrings, quadriceps It is a great exercise to use within full-body metabolic conditioning workouts, and works wonders for building strength in the upper body, as well as in the biceps and triceps.
Set Up: All you need to perform this exercise is a kettle bell, a hard floor, and plenty of space around you. The kettle bell should be resting on your bicep For the first dip, slightly bend your knees while making sure your elbows stay in contact with your hips, and that your back is nice and straight Quickly after completing the first dip, explosively extend all the joints in your lower body and push your elbows off your hips.
This is the second dip movement of the exercise Allow the kettle bell to drop in a controlled motion as you move back into the rack position, making sure to absorb the shock with your knees Repeat this move for the desired number of reps! Secondary Muscles: Triceps, forearms, hamstrings, calves, abdominal, latissimus Doris
Make sure you focus on the connections between your elbow and hips and the heel and floor when performing this exercise as part of your kettle bell workout for arms. Not relaxing enough can reduce efficiency and decrease your performance, and even lead to injury if it affects your form.
It develops your ability to become strong, fast, and powerful over longer periods of time. If you complete this exercise using a lighter weight and for a higher number of repetitions, you’ll build muscular endurance in your arms and upper body.
Ensure that your back is straight, and that your core and glutes are engaged Begin by exhaling as you bend at your elbows, lowering yourself down towards the ground in a controlled motion Ensure that your elbows are tucked in towards your sides, and that they don’t flare outwards Once you reach the bottom of the movement, hold your position for two seconds Inhale as you propel your body back upwards into the high plank position, maintaining a strong core and straight body posture from head to toe Repeat! If your glutes are pushed upwards or your legs are bent as you move your body up and down, you won’t feel the benefits of this exercise and you will risk injuring yourself (most likely your lower back) Rushing the movement.
Remember to hold your position for two seconds at the top of the movement, as rushing it will mean that the core and triceps aren’t fully engaged, leaving you open to injury Moving your head and shoulders (one of the biggest close grip kettle bell push up mistakes). This is one of the best kettle bell exercises for arms and abs, since it chiefly targets the triceps over all other muscles, especially during the lifting phase and if reps are slow and controlled, but also hits the core This is a great exercise that transforms the traditional push-up by demanding more balance and stamina from the entire body.
It’s a fantastic way to build strength, and can even aid you in building muscle mass if you perform the right amount of reps and add some resistance If incorporated into a kettle bell arms workout, this exercise will ensure that you see an improvement with your push-up form, and also will help increase the amount of weights you can lift as you develop and strengthen your triceps. You may find it beneficial to start out with a lower weight since you’ll be moving the kettle bell around your head.
Stand with your feet at around shoulder width apart Grip the horns of the kettle bell (the vertical sides of the handle), and hold it in front of your face/just above your chest Engage your core and glutes, and ensure that your chest is up and your back is straight Begin to circle around your head with the kettle bell in a controlled motion, letting it brush past your ear (without making contact) and then drop slightly lower behind your neck Continue the loop until the kettle bell reaches the starting position After completing your desired amount of rotations, try the exercise with the kettle bell circling in the opposite direction!
If your waist is bending to make larger loops, or if you’re bowing your back to bring the kettle bell behind your neck, then your stance isn’t stable enough. By rooting your feet shoulder width apart, relaxing the knees, and keeping your core tight before you begin, you’ll avoid injury to your lower back and receive the full benefits of the exercise.
Qualify & start earning in just 2 weeks Study full-time, part-time or online REPS & CIM SPA Accredited It’s a perfect warm up for those who are looking to gain muscle mass in the area, as it prepares the shoulders for heavy lifting and improves their mobility.
Having core solidity will help you to have good balance and stability in other kettle bell arms exercises, especially the plank and mountain climbers, etc. Other benefits include improved upper body flexibility and mobility; if you suffer from stiffness in your shoulders or back, this is a great exercise to help.
Place the kettle bells on the floor to sit slightly closer than shoulder width apart, ready for you to grip. Whilst maintaining good form and ensuring that your core and glutes are engaged, drive into the ground as hard as you can with your left hand and foot Pull the right kettle bell up towards your body as you would with a dumbbell row, until the handle is in line with your rib cage.
Primary Movers: Trapezium, latissimus Doris, biceps, triceps, anterior deltoid Secondary Muscles: Rhomboids, obliques, rectus abdominal, erector spinal
Rotating your back, and shifting the weight, will only make the exercise easier, rather than permitting it to work your primary muscles. Plus, it will place additional pressure on your biceps, triceps, and deltoid, meaning that you can use it to assist you in building muscle mass in this area.
Starting position: To begin with, sit on the floor and spread your legs wide apart to each side. You need to keep your shoulders upright and against the wall to avoid injury, and to get the best out of the exercise Lifting the heels.
It’s one of the best kettle bell exercises for arms when it comes to building muscle mass and strength in the shoulders, depending on how you perform it. Bigger shoulders will make your arms appear larger too, so if hypertrophy is what you’re going for, don’t skip this exercise!
Since a good amount of core stabilization is needed during this exercise, it helps with enhancing posture. The kettle bell sit and press benefits also include improved performance in other sports which require core strength.
It's known as one of the best kettle bell exercises for chest and arms, since it hits the pectoralis major as well as the shoulder muscles. While engaging your core and glutes, and driving your feet into the ground, drive the kettle bells upwards until they’re almost at face height (this should be a powerful movement) Squeeze your shoulders and upper back by raising your elbows higher than the handles of the kettle bells, and hold this position for two seconds Using a controlled movement, lower the kettle bells back into the starting position Repeat!
Ensure you maintain scapular retraction by keeping your shoulders firmly pulled into their sockets. When you are in the full upright position, focus on engaging and squeezing your glutes and abdominal, as if you were getting ready to take a punch.
It increases strength when performed at a lower rep range, making it a great warm up for other shoulder-based exercises. It involves the biceps during the lifting phase, as it’s a pretty explosive movement, so it’s a great exercise to use if you’re looking to target your upper arms.
Another benefit is the fact that it develops better cleans and snatches by boosting shoulder mobility and strength, so if you do struggle with these exercises or you’re looking to improve your technique, this is a great one to try! Secondary Muscles: Quadriceps, hamstrings, calves, obliques, rectus abdominal
If you do not keep your head straight and looking forward, you could strain your neck or upper back Having the kettle bells touch your sides. You must keep the kettle bells apart and far from your sides, so that the pressure from the added weight is properly placed Bending your neck or arching your back.
You should maintain a straight and controlled posture when completing this exercise, and place most of the tension in your arms. During the movement, your body is forced to maintain a straight posture due to being loaded with added resistance.
This will help you to maintain a straight posture in your daily movements, and during other kettle bell arms exercises, meaning that injury will be less likely. If you haven’t specifically targeted your triceps before, you should start with a lighter weight while you adjust to the movement.
Your palm should be facing inwards Bend your knees slightly, and lean forwards so that your back is at a 45-degree angle in relation to the ground (keeping it nice and straight) You should keep your elbow tucked into your body at all times, so that you don’t place extra strain on the shoulders and end up with a nasty injury Arching your lower back.
If you fail to keep your back straight during the movement, you could strain the area, or even sustain a more serious injury The exercise can help you to achieve your goals, if you pair it with good nutrition and practice progressive overload.
Have the kettle bells places around shoulder width apart Grip them so that your palms are facing inwards, and get into a high plank/inverted push up position whilst balancing on your toes Ensure that your back is straight and not arched, and that your head is in line with your spine Perform a push-up by carefully lowering your body (bending at the elbows), pausing for a second, and then driving your body upwards Once you’re in the top position, push your shoulder blades together and lift your right elbow until the kettle bell is in line with your chest Return the kettle bell to its original position Row the opposite kettle bell whilst maintaining good form, and then return it to its original position Repeat the exercise!
Primary Movers: Biceps, triceps, deltoid, pectoralis major, latissimus Doris, trapezium, rhomboids You will engage your muscles much more effectively if you do these reps slowly with a controlled, powerful technique.
The kettle bell can actually fall sideways and trap your fingers if you don’t have a stable body alignment. Make sure you practice a consistent, solid frame during proper push-ups before you introduce any weights to these kettle bell arms exercises.
During the push-up phase, you place a lot of pressure on your biceps and triceps as well as your shoulders and upper back, making it a brilliant compound exercise to try if the renegade row has become less of a challenge. Grip the kettle bell in an overhead position, but with your palm facing inwards Stand with your feet at around shoulder width apart With a slight bend in your knee and your back straight (and your head in line with your spine), lean forwards slightly so that your back is at a 45-degree angle in relation to the ground Extend the arm holding the kettle bell so that it is almost (not not fully) locked out
Ensure that your core and glutes are engaged Using a neutral grip, row the kettle bell upwards until your elbow is in line with your chest. Your elbow should be at a 45-degree angle at the top of the movement Your shoulders should be tight at the top of the movement Hold this position for two seconds Carefully return the kettle bell to the starting position Continue with the desired number of repetitions on one side before swapping!
Primary Movers: Trapezium, latissimus Doris, deltoid, biceps, triceps Your arm should move in an ‘arc motion i.e. forward and back rather than up and down, otherwise you risk losing the benefits of the exercise (or even injury)
It’s essentially a more concentrated version of the renegade row, as it doesn’t rely as much on the stabilizing muscles and arguably targets the arms further. It improves balance during pushing and pulling movements through regular practice, which is incredibly handy for those involved in sports or athletics that require this.
It’s also good for those looking to build strength and muscle mass in the upper back and arms. Bend at the knee to lower yourself, and grip the kettle bell so that your palm is facing inwards Keeping your back straight, lift yourself and the kettle bell up so that you’re standing tall, your back is straight, and your shoulders are tight
Once you are gripping the kettle bell tightly and your posture is correct, begin walking your desired distance (it may be helpful to place a marker) Around 5-10 meters is a good starting point for beginners Walk just like you are holding a suitcase in one hand. Keep the arm holding the bell still, straight, and away from the body Ensure that your shoulders stay tight throughout the movement, and that you keep your head up (facing forwards) Once you complete the distance, turn and return to the original position Hold the kettle bell in the other hand and repeat the same steps
You should keep your steps slow and small to really feel the weight, otherwise you could sacrifice many of the benefits of this exercise. You should keep your core muscles engaged during the exercise to protect your back from injury.
If you have trouble maintaining good posture and form in other exercises, you should use the suitcase carry to improve this alongside the farmer’s walk. The fact that it forces you to concentrate on training one side of your body (and one arm) at a time makes it a useful variation.
Now that you’ve got a good collection of kettlebellarmsexercises to try out, it’s time to decide how you’re going to optimize your workout so that it will be effective in helping you to reach your goals. We’ll keep it nice and simple to avoid overcomplicating things, and so that you can get straight to your kettlebellarms workout with confidence!
You should perform 12 or more reps for 2-3 sets with a lighter kettle bell that you consider to be pretty easy to manage, if you wish to train for muscular endurance and tone. Now that you know of the bestkettlebellexercises for arms and how you should be performing them to achieve your desired results, there’s absolutely nothing standing in your way.
After all, a kettlebellarms workout should be varied to keep you motivated; feel free to switch it up a bit each week! This is the best way to promote muscle growth or improvement in strength, and will help you to steer clear of plateauing.
With this kettle bell program, you will show your shoulders and back muscles, some training love. This lifts your chest and aligns your spine, making you appear stronger, longer and most of all toned and leaner through your core.
Also, your latissimi Doris, which span most of your back, are the widest muscles in the body. Focus on maintaining control through the entire range of motion of each exercise.
Start on the floor in a side plank on your right, forearm about an arm’s-length away from a kettle bell, with left arm extended perpendicular from the body and holding the kettle bell handle with an overhand grip. Stand with feet hip-width apart, holding a kettle bell by the bell with both hands at the chest, arms bent by your sides.
Keeping your torso still and arms straight, raise the weight overhead until your biceps hug your ears. Start in a plank position with your right hand on a sturdy chair, box or bench.
Your left hand holding a kettle bell by the handle with your arm long and palm facing right. Sit on the floor with legs extended, holding a kettle bell by the horns with both hands at the chest, your arms bent by your sides.
Stand with feet hip-width apart, holding a kettle bell by the bell with both hands, arms extended in front of you at shoulder height. Stand with feet hip-width apart, holding a kettle bell by the handle with both hands with an overhand grip, arms long.
Pull the kettle bell up to the chest, bending arms wide to the sides and keeping wrists in line with forearms, pausing for 2 seconds at top. Stand with feet, hip-width apart, holding a kettle bell by the handle with both hands and palms facing each other, arms long.
Shift the kettle bell into the right hand and, with a straight arm, pull the weight laterally toward right and up to shoulder height with the palm facing down.