No more flabby arms! Try this kettlebell move
This exercise will engage the muscles of your biceps, triceps, chest and shoulders giving you a very toned upper body.
Written by Tania Tarafdar | Updated : February 19, AM IST
So many love the kettlebell exercises for a reason it combines strength training and cardio for an efficient calorie burn. An average person can burn as much as calories in just 20 minutes by doing kettlebell exercises. They also significantly help reduce neck, back and shoulder pain. The Turkish get-up is excellent kettlebell move that will not only help you burn calories but also tone your arms. Also, thy these 4 powerful moves to blast fat and transform your body.
This exercise will engage the muscles of your biceps, triceps, chest and shoulders, giving you a very toned upper body. It is also an excellent move to tone and strengthen your core. The old military press will also help you build stronger shoulders.
Yes, your your arms will feel sore and tired after you perform this move but you will definitely have more defined and toned arms. Here s how you can perform the Turkish get-up with a kettlebell.
- Lie on your back and hold a kettlebell with your right hand. Place your left arm on the side of your body.
- Bend your right knee and come into a sitting position. Simultaneously lift the kettlebell with your right hand such that your arm points towards the ceiling.
- Push off the floor with your left hand so that your torso is upright. You can support your body by placing your left elbow on the ground.
- Then slowly lower your back and come back to the starting position.
- Do six to eight repetitions of this kettlebell move with your right arm and then switch to the other side.
- Avoid performing this step if you have carpel tunnel s syndrome or any other wrist injury.
Image source: Getty Images & Tone It Up/YouTube
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Minute Kettlebell Arm Workout is a fast and effective way to get strong muscular arms.
As a personal trainer, Ive heard all of the excuses for not working out. Im going, to be honest with you, I just dont buy it. You dont need to spend a ton of time at the gym. You can get a great workout in at home! Anyone can find 10 minutes to spare in their day! Just get up and move, whether its before work, during your lunch break or even at night while youre watching TV! This Minute Kettlebell Arm Workout is a perfect example. Its quick, effective and has a number of benefits to offer you.
Performing a few simple muscle toning exercises each day will boost your metabolism, causing you to burn extra calories throughout the day. The more muscle that you have, the more calories youll burn. Many ladies are hesitant to lift weights because they feel that they might get bulky. Ill tell you the same thing that I tell all of my clients You will not and cannot get bulky. The female body just doesnt naturally produce enough testosterone for that to happen. You will, however, get toned and fit! Aside from this, lifting weights will also help you sleep better and make healthier choices throughout the day.
This simple, minute kettlebell arm workout can be performed at home or at the gym. One of my clients used to even keep a pair of dumbbells and a kettlebell in her trunk so that she could go do a quick workout on her lunch break! Too often we overcomplicate exercise. Were keeping it sweet and simple with this kettlebell routine! The upper body exercises involved in this workout will give you defined, gorgeous arms! Lets get started!
Kettlebell Workout For Strong Arms
What you need: All that you need is a moderately heavy kettlebelland a timer!
What to do: Perform each of the exercises below for a period of 60 seconds. Try to get as many reps in as possible (just be sure to focus on the movement!) Immediately move on to the next exercise with no breaks! You can perform this routine more than once through if youd like! Weve included instructional videos for each of them at the bottom of this post.
- Overhead Triceps Extension
- Kettlebell Front Raise
- Single-Arm Biceps Curl (left)
- Single-Arm Biceps Curl (right)
- Triceps Kickback (left)
- Triceps Kickback (right)
- Single-Arm Row (left)
- Single-Arm Row (right)
- Lying Single-Arm Chest Press (left)
- Lying Single-Arm Chest Press (right)
Instructional Videos to Perform the Kettlebell Arm Workout
Overhead Triceps Extension
Kettlebell Front Raise
Single-Arm Biceps Curl
Lying Single-Arm Chest Press
Now youve learned how to perform this minute kettlebell arm workout you can do it multiple times per week. Each time you get to the end, try to get an extra rep or two in! As it gets easier, you can step up the weight of the kettlebell that youre using. If you can stay consistent, youll have toned and sexy arms before you know it!
Show us your stronger arms! Follow us on Facebook, Pinterest, and Instagramfor all of the latest & greatest arm-toning workouts!
14 Best Kettlebell Exercises for Arms with Kettlebell Arm Workout
It is possible to use Kettlebell Exercises for the arms but it is very important to understand that kettlebells are not used like classic bodybuilding exercises. Kettlebell training should be focused on movement patterns and not particular muscles.
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.
Kettlebells when used correctly focus on the entire body and so treat the body as one complete functioning unit. In other words, most kettlebell exercises will develop the arms just because the arms are being used as an extension to the body.
However, that being said there are some kettlebell exercises that focus on the arms more than others. Below Ive listed 14 of my favourite arm exercises along with kettlebell arm workout ideas too.
Kettlebell Tricep Exercises (backs of the arms)
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.
Here are 4 excellent kettlebell tricep exercises that you could use in a kettlebell tricep workout:
1 Kettlebell Overhead Press
The classic overhead press can be performed with most pieces of equipment but it feels particularly good with a kettlebell.
Discover more: Complete guide to the kettlebell overhead press
Watch the Kettlebell Overhead Press below:
2 Kettlebell Push Press
The Push Press is a little more technical than the overhead press and is a technique used to lift heavier weights and also additional repetitions when the arms are getting tired.
The Push Press uses the body to help pop the kettlebell out of the most difficult part of the movement. When the kettlebell 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.
Watch the Kettlebell Push Press below:
3 Kettlebell Tall Kneeling Press
If you want to really focus in 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 dont lose alignment and stress the lower back.
Watch the Kettlebell Tall Kneeling Press below:
4 Kettlebell Half Kneeling Press
You can also challenge your core a little more by pressing overhead from the Half Kneeling position. 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.
Keep an eye out for your weaker side and practice to develop equal strength on both sides.
Watch the Kettlebell Half Kneeling Press below:
Kettlebell Bicep Exercises (front of the arms)
The bicep muscles are activated whenever you pull something towards you so the classic exercise would be the bicep curl.
However, when kettlebell training we do not waste our time with isolation (bodybuilding) based exercises like the kettlebell bicep curl when we can target s of muscles in one go.
Below are 6 kettlebell bicep exercises that you can use in your kettlebell bicep workout that will activate lots of other muscles too:
5 Kettlebell Goblet Squat
The squat is a huge full body movement that targets so many of the bodys muscles and when the kettlebell is held in the Goblet position it targets the biceps with the kettlebell too.
You wont get huge bicep muscle activation from this exercise but it does demonstrate that simply holding a kettlebell in a certain way will condition the biceps too.
Discover more: 7 kettlebell squats that you need to know
Watch the Kettlebell Goblet Squat below:
6 Kettlebell Regular Row
A 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.
Learn more: 6 kettlebell row variations for a strong back
Watch the Kettlebell Regular Row below:
7 Kettlebell Suitcase Row
A similar exercise to the regular row above except even more emphasis is placed on the arms. The body is kept in an isometric position meaning that the muscles are working against each other in order to maintain position.
Isometric exercise positions like this one are especially demanding on the full body and require good concentration.
Discover more: 10 kettlebell exercises for the back
Watch the Kettlebell Suitcase Row below:
8 Kettlebell Bottoms Up Clean
The bottoms up clean is an excellent kettlebell exercise for improving alignment of the body, warming up before other exercises and also working into the bicep muscles.
Make sure to practice on both sides and improve your weaker side to ensure balance throughout the body.
Learn more: 5 kettlebell exercises that you are not doing but should be
Watch the Kettlebell Bottoms Up Clean below:
9 Kettlebell Plank Row or Renegade Row
The plank row is a very challenging exercise for the core muscles as well as the back and biceps.
If you cannot hold a good front plank for at least 60 seconds then I would focus on that first and practice the other kettlebell exercises for the arms listed above before using this one.
Want more?Master the kettlebell renegade row with 5 progressions
Watch the Kettlebell Plank Row below:
10 Kettlebell Clean
The kettlebell clean is one of the fundamental kettlebell exercises and is used to take the kettlebell from the floor up and into the racked position against the chest.
Good kettlebell clean technique should use the hip snap in order to pop the kettlebell up into the racked position. Beginners often overuse the biceps during the clean movement but there is bicep activation during the exercise.
A good set of heavy kettlebell cleans will certainly overload the biceps and improve the look of the arms.
Learn more: Stop banging your wrists and clean like a pro
Watch the Kettlebell Clean below:
Kettlebell Combination Exercises for the Arms
As mentioned earlier kettlebell training should be focused on movement patterns, rather than individual muscles, and by doing so targets s of muscles at a time.
Here are some combination exercises that not only target the arms but also s of other muscles too:
11 Kettlebell Clean & Press
There is a good reason why the Kettlebell Clean and Press is such an impressive exercise combination. As you have seen above the Clean exercise works the biceps and the Press exercise targets the triceps.
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.
There is only one precaution, the Clean and Press is a complicated and more advanced exercise so the individual components of the Clean and then the Press should be mastered first.
Watch the Kettlebell Clean and Press below:
12 Kettlebell Squat and Press
Similar to the Clean and Press, the Squat and Press is a huge full body exercise that targets most muscles of the body. You wont get as much bicep activation with this exercise as the Clean and Press but you will find it more cardiovascular.
Want more? How to master the kettlebell thruster
Watch the Kettlebell Squat and Press below:
13 Kettlebell Lunge and Press
An advanced and more highly demanding kettlebell exercise than the other two exercises listed above. Again very little bicep activation but great for the triceps and the rest of the body, especially the buttocks and legs.
Learn more: 16 kettlebell lunge variations for the ultimate legs
Watch the Kettlebell Lunge and Press below:
14 Kettlebell Sit & Press
The 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 kettlebell to the start position slowly. The slower the lowering please of the sit and press the more core activation you will receive.
The Sit and Press exercise is also excellent to perform after one of the other pressing exercises listed above because the two handed holding position is stronger than the one handed and so means you can continue to fatigue the triceps when regular overhead presses are not possible.
Discover more: Top 7 floor based kettlebell core exercises
To see more posts about push workouts, go here.
Watch the Kettlebell Sit and Press below:
Kettlebell Arm Workout
Now you have a good selection of arm exercises lets put them together into a kettlebell workout for the arms.
Begin my choosing 1 exercise from each category:
Kettlebell bicep exercises:
- Kettlebell Goblet Squat
- Kettlebell Regular Row
- Kettlebell Suitcase Row
- Kettlebell Bottoms Up Clean
- Kettlebell Plank Row or Renegade Row
- Kettlebell Clean
Kettlebell tricep exercises:
- Kettlebell Overhead Press
- Kettlebell Push Press
- Kettlebell Tall Kneeling Press
- Kettlebell Half Kneeling Press
Combination kettlebell exercises:
- Kettlebell Clean & Press
- Kettlebell Squat and Press
- Kettlebell Lunge and Press
- Kettlebell Sit & Press
Next perform the 3 kettlebell exercises together in an arm circuit like this:
- Kettlebell Regular Row
- Kettlebell Push Press
- Kettlebell Sit & Press
Depending on your goals you can use a heavier kettlebell and perform less reps, 6 8 or a lighter kettlebell and more reps 8 15 reps. Around 8 12 reps is usually a great goal for most people.
Try to keep rest between exercises to a minimum and only rest at the end of all 3 exercises. You can then rest for 60 seconds and repeat for 2 4 sets.
The amazing thing about kettlebell training is that even while training your arms you are also activating s of other muscles too, saving your time and making your workouts more efficient.
Kettlebell training is different from bodybuilding style training. Kettlebell exercises are based on movement patterns and so target the whole body rather than a select few muscles including the triceps and biceps. Even though kettlebell training does target + muscles per exercise there are certain exercises that do target the arms more than others.
Ive listed above the kettlebell exercises for the arms that focus on the triceps, biceps and those that use big combinations to get a lot done in one big movement.
You can also find above an idea of how to perform a kettlebell arm workout.
To develop tone and muscle Id recommend working on a repetition range of between 8 and The challenge is to find the correct sized kettlebell for each exercise so that you fatigue during this repetition range.
Have you tried any of these kettlebell exercises for your arms? Let me know below.
Kettlebells will activate the muscles in your arms but not like bodybuilding type exercises will. Kettlebell training should be focused on movement patterns and not particular muscles.
There are a lot of different kettlebell exercises that are demanding on the arms. The Kettlebell Overhead Press, Kettlebell Suitcase Row or Kettlebell Sit & Press are just a few examples.
Even though kettlebell 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.
It’s no secret that kettlebells can help you get a great workout. The way the weights are shaped makes them ideal for dynamic movements—you can grab onto the handle of a kettlebell and easily twist and swing it without having to readjust your grip—and they come in so many different sizes that you can find one that works for any type of exercise. Kettlebells are useful for building strength and muscle and training power, and depending on how you use them, they can also give you a great cardio workout.
Basically, if you aren’t already using kettlebells in your workouts, it’s worth giving them a chance. To get started, try adding the upper-body kettlebell exercises below to your routine. Most of them are great kettlebell moves for beginners and pros alike that can help you build core and overhead stability and strength so that you can safely do more advanced moves down the road, Ava Fagin, kettlebell-certified personal trainer and functional strength coach at Body Space Fitness in New York City, tells SELF.
A fun bonus: Many of these upper-body kettlebell exercises work other areas of the body simultaneously. “The great part about kettlebells is that sometimes performing just one exercise gives you a total-body workout,” says Fagin. “Most kettlebell exercises are multijoint movements, meaning multiple joints are moving at one time to complete the exercise.” For example, the kettlebell halo below is definitely an arms exercise, but it’s also great for your core. So are the single-arm versions of moves like a push-press and bent-over row. Conversely, many lower-body-focused moves that aren’t on this list, like kettlebell swings, do require some upper-body strength and stability, Fagin says.
Fagin recommends doing the exercises below with light kettlebells at first, which will be easier to handle. That way, you can really nail the form, first and foremost. “As you become comfortable with the kettlebell movements and form in a lighter weight, you'll feel more comfortable going up in weight.” And if you're doing these exercises regularly, you'll notice yourself getting stronger too.
Ready to change up your upper-body routine? Try out the kettlebell exercises below. To create a full upper-body workout, pick three or four exercises you like best and do them in a circuit—try doing 5 to 10 reps of each and then repeating the whole thing two or three times.
With tone kettlebells arms
5 Kettlebell Arm Exercises To Tone & Strengthen
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 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.
#1 Kettlebell Clean & Press
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.
#2 Kettlebell Bicep Curl
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.
#3 Kettlebell Overhead Tricep Extension
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.
#4 Overhead Press
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.
#5 Kettlebell Lateral Raise
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.
Want stronger, more toned arms? This kettlebell arm workout will deliver the results you're after. Kettlebells are great fun to workout with, especially when targeting your upper body, because you can swing and throw them with relative ease compared to other weights – probably not dumbbells but throwing barbells around would be definitely more challenging.
Of course, always take note of how much room you have, and how many valuable items – or people – are around you before swinging a kettlebell. Also, some of the below exercises – like the kettlebell swing – involves bending forward a lot so if you have any lower back problems, be extra careful and always warm up with a resistance band beforehand.
Don't try any movement where the kettlebell leaves your hand until you're totally comfortable with the weight you're using. Several of the exercises in this guide require swinging, but throwing is only ever a way of increasing the challenge.
This kettlebell arm workout will take you about 15 minutes. You'll work your arms using your kettlebell for between 90 and seconds per exercise, with a minute rest in between.
The time is just a guideline though as we're going to be working in reps rather than for a set time, because it's easier to keep track of if you're working out on your own. You don't want to drop a kettlebell on your smartphone while trying to reset a stopwatch trust.
Of course, if you use a running watch or fitness tracker it's much easier to keep track of time, so feel free to do each exercise for 30 - 40 seconds in place of 20 reps.
We advise having two different weight kettlebells for this routine, one for single arm exercises like shoulder presses, and one for double arm exercises like swings. For the former we'd suggest starting at 4kg, and for the latter we'd suggest starting at 8kg. If you have worked out your arms with a kettlebell before then you'll know if you can manage more than this.
We really recommend being able to switch weights for single and double arm exercises so you're always working at max capacity, but if you're working out at home and only have one weight we'll note where you can make the single arm exercises double arm instead.
Exercise: Kettlebell swings
Start with your kettlebell on the floor in front of you, handles up. Stand with your feet shoulder width apart, bending your knees slightly as you're about to deadlift (you're looking just to soften your knees, rather than squat).
Pick up your kettlebell with both hands and as you do, pull it back between your legs. Next, swing the ball from this low point to shoulder height (as shown above). As you swing the weight, push your hips forward and straighten your legs.
Remember that you're not squatting, and that the momentum is coming from your arms and your hips, not your legs.
If you want to make this exercise harder, swing the kettlebell with one arm at a time, changing at the high point of the swing (when the weight is shoulder height). And if you're feeling really brave, you can add in a small throw.
If you can't manage the weight with one hand then either drop down to 10 reps, or stick to the two-handed swing.
Exercise: Figure of eight
This exercise is similar to a single arm kettlebell swing (the upgrade of the two handed kettlebell swing, as described above), only instead of changing hands at the high point, you change at the low point when you hand passes between your legs.
Stand with your feet shoulder-width and hold your kettlebell in one hand. Swing as you did before, but as the kettlebell comes down allow it to go in between your legs and change which hand you hold it with at that point. Your arms cross through your legs in a figure of eight.
If your weight is too heavy for you to do this on one hand at a time then you can either do 10 reps instead of 20, or stick to three sets of regular kettlebell swings.
Exercise: Shoulder press
Reps: 10 per arm
If you have two kettlebells, you'll likely want the lighter one for the next part of this kettlebell arm workout.
Stand with your feet shoulder width apart and pick up your kettlebell by the handle, with one hand. Hold the weight so that the ball part (the round, hefty bit) is closer to the ground than the handle (as shown above).
Bring your weight-baring hand to shoulder height and then extend your arm to full length, pressing the kettlebell towards the ceiling, before returning back to your shoulder. That's one press.
If your weight is too heavy for a single-arm movement, hold the weight in front of your chest in both hands and do the same movement. If you're doing it this way you may find it easier to flip the weight so the handles are above the bell, but still grip the handles.
If on the other hand you want to upgrade this exercise and bring in your glutes, add a squat before each press.
Exercise: Kettlebell overhead extension
Hold your kettlebell by the handles behind your head, with your arms fully extended.
Slowly bend at the elbow to lower the weight until the kettlebell is roughly inline with the base of your neck. Keep your elbows pointing forwards, and your upper arms close to either side your head. That's one dip.
Exercise: Single arm row
Reps: 10 per arm
Come down into a lunge position, with your left leg in front of you and bent at 90 degrees. Your back should be straight, but sloping.
Pick up the kettlebell in your right hand (always the one that is opposite your bent leg) and pull it up until your elbow is in line with your waist; there is no need to go higher than this. Then release the weight back down towards the ground.
Exercise: Bicep curl
The last exercise in our kettlebell arm workout is the classic bicep curl, which is usually done with a dumbbell. Have you ever tried it with a kettlebell?
Once again stand with your feet shoulder width apart. Hold your kettlebell by the handle with both hands, bell closer to the ground. Slowly lift the weight up towards your chest, bending at the elbow.
Keep your elbows close to your sides to ensure they don't lift: all the work is being done by your biceps.
More kettlebell workouts
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7 Most Effective Kettlebell Exercises for Toned Arms and Back
If youre looking for flatter abs and a more defined upper body, then this workout is for you! With this kettlebell programme, you will show your shoulders and back muscles, some training love. Most people have a poor posture, thanks to general living and work situations.
But if you strengthen your back and shoulders, some of those muscles pull back and down to help you improve your posture. 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 dorsi, which span most of your back, are the widest muscles in the body. Working these will help your body melt more calories 24/7.
This mixture of kettlebell movements sculpt every muscle in your upper body.
- Focus on maintaining control through the entire range of motion of each exercise.
- Pick a weight that makes the last two reps of each set difficult to crank out.
How it works:
- Start with the a warm-up, then do each exercise as indicated.
- Repeat the entire circuit once or twice.
- Do this routine twice a week on alternate days.
Total Time: up to 30 minutes
You will need: Kettlebell(s)
Related article: 5 Minutes Flexibility and Stretching Home Workout
1. Side Plank Fly
- Start on the floor in a side plank on your right, forearm about an arms-length away from a kettlebell, with left arm extended perpendicular from the body and holding the kettlebell handle with an overhand grip.
- Keeping the left arm straight, raise the weight over the left shoulder (your chest will open and the kettlebell will flip so bottom of the bell is facing the ceiling).
- Take 3 seconds to slowly lower to starting position.
Sets: Reps: 15 per side
2. Shoulder Salutation
- Stand with feet hip-width apart, holding a kettlebell by the bell with both hands at the chest, arms bent by your sides.
- Hinge a flat torso forward from the hips and extend your arms forward from shoulders.
- Keeping your torso still and arms straight, raise the weight overhead until your biceps hug your ears.
- Slowly lower to starting position.
Sets: Reps: 30
Related article: The 25 Best Exercises for Men and Women To Build Muscle
3. Elevated Bent-Over Row
- Start in a plank position with your right hand on a sturdy chair, box or bench.
- Your left hand holding a kettlebell by the handle with your arm long and palm facing right.
- Pull the weight up to the ribs, bending your elbow behind you.
- Take 2 seconds to slowly lower to starting position.
Sets: Reps: 20 per side
4. Good Morning Shoulder Press
- Sit on the floor with legs extended, holding a kettlebell by the horns with both hands at the chest, your arms bent by your sides.
- Lean the torso back 45 degrees to start.
- Sit up, pressing the weight overhead (biceps will hug the ears).
- Take 3 seconds to slowly lower to starting position.
Sets: Reps: 20
Related article: Beautifully Sculpted Shoulders & Arms For Women With 6 exercises
5. Kettlebell Bus Driver
- Stand with feet hip-width apart, holding a kettlebell by the bell with both hands, arms extended in front of you at shoulder height.
- Keeping your arms straight, rotate the weight towards the right until your hands are stacked.
- Switch sides (without pausing at the centre); repeat.
- Thats 1 rep. Continue alternating.
Sets: Reps: 30
6. Kettlebell High Pull
- Stand with feet hip-width apart, holding a kettlebell by the handle with both hands with an overhand grip, arms long.
- Pull the kettlebell up to the chest, bending arms wide to the sides and keeping wrists in line with forearms, pausing for 2 seconds at top.
- Take 3 seconds to slowly lower to starting position.
Sets: Reps: 20
Related article: Total Body Workout With 7 Kettlebell Exercises
7. Kettlebell Pendulum Raise
- Stand with feet, hip-width apart, holding a kettlebell by the handle with both hands and palms facing each other, arms long.
- Hinge your flat torso forward from hips to start.
- Shift the kettlebell 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.
- Take 2 seconds to slowly lower to starting position.
- Switch sides; repeat.
- Continue alternating.
Sets: Reps: 15 per side