Dumbbells and barbells are designed to be easy to lift, but kettlebells are more difficult to lift. It has an offset center of gravity that constantly pulls on your arms, so your body has to work hard to stabilize itself against the bulky weight. This makes it a fun yet challenging tool, ideal if you want to add variety to your workouts.
Kate Meier, personal trainer, gym owner and fitness journalist provided Fit with this seven-move kettlebell exercise. The routine will target your biceps, triceps, and upper body. Start with light weights until you are confident in your form and always use weights that allow for controlled movements.
Don’t have a kettlebell yet? Browse our list of the best kettlebells to buy in 2023.
1. Kettlebell swing
(Image credit: Rachel Macpherson)
Number of reps: 10 – 12 set: 2 – 3
How to do it:
- Stand with your feet shoulder-width apart, holding the kettlebell with both hands. Let the kettlebell hang between your legs. Hinge at the hips, bend your knees slightly, and swing the kettlebell back between your legs.
- Push your hips forward and use that momentum to swing the kettlebell up to chest level, keeping your arms straight.
Target Shoulders, arms, abs, glutes, hamstrings
Kettlebell swings are a great exercise to start your workout because they warm up and activate your body, including shoulder mobility, helping you connect and support your core muscles. They also help increase blood flow so you’re ready to workout.
According to Meier: “With kettlebell swings, it’s important to make sure you have control of the kettlebell throughout the movement. Don’t shake the bell erratically.”
2. Kettlebell halo
(Image credit: Rachel Macpherson)
Number of reps: 5 – 6 each direction set: 2 – 3
How to do it:
- Hold the kettlebell on either side of the handle, keeping it at chest level and close to your body.
- Rotate the kettlebell around your head in a controlled manner in one direction, then reverse the movement.
Target Shoulders, triceps, upper back, core
Kettlebell curls are another exercise that warms up and mobilizes the shoulder joints while building strength in the triceps, upper back, and core.
“Hold the kettlebell close to your body and do this movement in a slow and controlled manner,” says Meier.
3. Alternating biceps curl exercise
(Image credit: Rachel Macpherson)
Number of reps: 10 – 12 per arm set: 2 – 3
How to do it
- Hold a kettlebell in each hand with your arms stretched down at your sides, palms facing forward.
- Curl a kettlebell up toward your shoulders, keeping your upper arms steady and your elbows at your side. Squeeze your biceps at the top of the movement, then lower the weights in a controlled manner.
Target Arm
Kettlebell bicep curls are a great alternative to dumbbell curls that help keep constant tension on the biceps and reduce stress on the shoulders.
“Keep your elbows to the side as you curl the kettlebell up and avoid using momentum to lift the kettlebell,” says Meier.
4. Kettlebell kickback triceps
(Image credit: Rachel Macpherson)
Number of reps: 10 – 12 per arm set: 2 – 3
How to do it:
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand. Bend your hips to lean forward slightly, keeping your back straight
- Extend the arm holding the kettlebell back, keeping the upper arm in line with the torso. Use your triceps to fully straighten your arms, then lower the weights and repeat.
Target Triceps
Performing reverse kicks with a kettlebell helps keep constant tension on the intended muscles in the back of your arms, which can lead to better results in muscle building.
“Keep your spine in perfect balance and posture throughout the movement,” says Meier.
5. Kettlebell Rebellion Row
(Image credit: Rachel Macpherson)
Number of reps: 10 – 12 set: 2 – 3
How to do it:
- Start in a pushup position, gripping a kettlebell on the floor in each hand. Your shoulders, hips, and ankles should form a straight line.
- Do a push-up, then row one kettlebell upward while balancing on the other. Lower the kettlebell back to the floor and repeat on the other side.
Target: Core and back muscles
“When you complete the row, your elbows should be up and the kettlebell should be at chest level,” says Meier.
6. Overhead kettlebell exercises for triceps
(Image credit: Rachel Macpherson)
Number of reps: 10 – 12 set: 2 – 3
- Hold the kettlebell by the handle with both hands and raise your arms straight up. Keep your upper arm close to your head and your elbow pointing forward.
- Bend your elbows to lower the kettlebell behind your head, then extend your arms to lift it up.
Target Triceps
“This move can be done standing or sitting, but make sure your posture is perfect and you perform each repetition with a full range of motion, says Meier.
7. One-arm kettlebell press
(Image credit: Rachel Macpherson)
Number of reps: 10 – 12 each side set 2 – 3
How to do it:
- Hold a kettlebell in front of your shoulders by the handle, with your elbows bent and the bottom of the kettlebell resting against your forearm.
- Bend your knees and hips slightly, then extend them explosively to build momentum as you press the kettlebell straight overhead. Lock your arms at the top of the movement, then lower the kettlebell back to your shoulders and repeat.
Target Shoulders, triceps, upper back, core, glutes
The one-arm kettlebell press is a dynamic movement that uses your lower body to provide additional force to push a heavier load above your head. You will then slowly and controlled decrease this heavier weight during the eccentric portion (lowering phase), which helps develop muscle mass.
“Start with light weights until you master the form. You’ll be able to control the weight as you lower it and reset it before your next workout, says Meier.
If you find this kettlebell workout too difficult, try losing weight or try this kettlebell workout for beginners.
Need help choosing a new weight? Read our advice on what kettlebell weight you should get
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