In most instances, when someone wants to get those enviable “The Rock” sized arm muscles, they assume that you only need dumbbells or a barbell. However, when you incorporate kettlebell arm exercises into your routine, you aren’t just getting a great arm workout because the kettlebell targets the entire body.
In this guide, you’ll find 10 of the best kettlebell workouts for arms.
Best Kettle Workouts For Triceps
1. Decline Kettlebell Skull Crushers
This exercise is used by many bodybuilders because it is believed that the decline-angled skull crusher is more effective than the flat position. This exercise targets all three heads of the triceps, thus making them more effective for muscle building.
To do this exercise, you’ll want to lay on a decline bench between 15 and 20 degrees. Then you will want to perform the standard “skull crusher” movement: pivot at the elbow and lower the kettlebells to the side of your forehead and hold in this position for few seconds. Then you’ll want to gracefully force the kettlebell back to the top before lockout.
Repeat for four sets of six repetitions.
2. Kettlebell Overhead Press
The kettlebell overhead press is one of those exercises that have been used for ages to build upper arm muscle mass. This move will target the long head of the triceps, but when you use a kettlebell, you will get a more complete arm workout.
To do this exercise, you will need to grab a light, or moderately light kettlebell. With the kettlebells in hand, kneel on a bench and raise the kettlebell overhead with your palm facing forward. Keep your shoulders locked in position and then lower the kettlebell behind your head as your elbow pivots.
Repeat for three sets of ten repetitions.
Note: You don’t want to keep your arms too straight because it’ll put stress on your shoulder and elbow.
Best Kettle Workouts For Biceps
1. Standing Kettlebell Bicep Curl
Naturally, when you’re performing a bicep curl with any kind of weight, its going to build muscle mass. Standing kettlebell curls are more effective at this because there is constant tension when you’re performing the exercise.
To do this exercise, you will want to have the handles of your kettlebells in the upper palm instead of the lower palms. You’ll use your fingers to lock the handles into place thus preventing the kettlebell from rotating or slipping during the workout.
You will then want to do use proper curling techniques like you would with a dumbbell or a free weight. Make sure that you keep your arms from fully straightening during the last part of the movement because it’ll cause the handle to slip, but the tension in your biceps will be released as well.
Repeat for three sets of six repetitions for each arm.
2. Kettlebell Hammer Curls
The kettlebell hammer curls are a great exercise for building bicep muscles, but it’s important that you understand how difficult this exercise is. It’s recommended that when you are performing this exercise, you cut the weight in half. Even then, when you factor in the constant tension in your arms while performing the movements, you will definitely feel it by the end.
To do this exercise, you will want to hold two lightweight kettlebells, one in each hand. With your legs shoulder width apart and your wrist locked into a neutral position, lift the kettlebells slowly until your elbows are at a 90 degree angle. Hold this position for a few seconds and slowly lower the kettlebells to your side.
Repeat for two sets of twelve repetitions.
3. Floor Press
With the floor press, you’re mimicking the movements of a traditional bench press, except you’re on the floor and you’re using kettlebells. With this exercise, you’re engaging the muscles in your arms and shoulders to help support the weight of the kettlebell.
To do this exercise, lay on the floor and keep your elbow at a 45 degree angle (or less) while holding the kettlebell in your hand. Then you will want to slowly raise the kettlebell upward until your arm is fully extended. Hold for a few moments and then lower the kettlebell back to the floor.
Repeat for three sets of six repetitions.
Best Kettle Workouts For Shoulders
1. Kettlebell Bottoms Up Clean
The kettlebell clean exercise is going to be one of those exercises that not only builds strength and muscle mass, but also burns a lot of fat, too. When you’re doing this exercise, it is important to maintain proper form and avoid letting the kettlebell to bang against your wrist as you lift.
To do this exercise, you will want to put the kettlebell on the floor in a racked position. Grab the handle with your palm facing your body. Keeping the kettlebell close to your body, use your hips to lift the kettlebell. When you are in the top position, the kettlebell is flipped upside down so that they weight is standing up vertically in your hand.
Repeat for two sets of four repetitions on each side.
2. Kettlebell Clean And Press
When it comes to kettlebell exercises for arms and shoulders, this is one of the best because but you’re activating almost every muscle in the body in addition to the biceps, triceps, and shoulders. This isn’t a complicated exercise, but it is important that you perfect the clean and press movements separately first before combining them.
With that said, to do this exercise, you will want to start in the Kettlebell clean position. Once your arm is wrapped around the kettlebell, you will then want to raise the kettlebell overhead, fully extending your arm. Hold in this position for a few moments and then lower the kettlebell to the floor.
Repeat for three sets of eight repetitions for each arm.
Working out with one or two kettlebells is an excellent way to build muscle mass in your arms, but some of the exercises also targets the other muscles in the body. We recommend that you take your time with increasing the weight of the kettlebell you’re working with so that you don’t hurt yourself but you’re still getting the benefits.
Leave us a comment below and tell us what your favorite kettlebell exercises are. We want to hear from you!