Kettlebell Arm Exercises
Kettlebell Arm Exercises
Kettlebells are the answer to bigger arm muscles. Learn the best kettlebell-focused arm exercises in our gym guide.
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Bicep 21s
• Hold a Kettlebell in one hand.
• Perform a bicep curl.
• Stop half-way through your full range of motion.
• Lower the kettlebell to the starting position. Perform seven reps.
• Perform a bicep curl, stopping half-way down before going up. Perform seven reps.
• Perform seven full bicep curls.
GET GOOD FORM: Keep your elbow tucked by your torso throughout the exercise.
Bicep Curl
• Hold a kettlebell in both hands, in front of your waist.
• Curl your arms until the weight finishes in front of your chest.
• Reverse the movement to complete one rep.
TOP TIP: You can perform this with the handle pointing up, or pointing down – whichever feels more comfortable.
Concentration Curl
• Hold a kettlebell handle with in an underhand grip.
• Lean forward, resting your working elbow against your knee.
• Curl the kettlebell up to your shoulder before returning it with control.
WHY IT WORKS: Supporting yourself with one arm helps to isolate the muscles in your active arm.
Double Bicep Curl
• Hold two kettlebells, arms at your side and palms facing away from you.
• Keep your elbows close to your chest and your forearms up to your shoulders.
• Lower to the starting position.
VARIATION: You can perform this exercise standing or seated.
Farmer’s Walk
• Stand tall, holding two kettlebells, with your arms by your side.
• Walk forward, taking short, quick steps.
FUNCTIONAL FITNESS: This exercise builds up your grip strength and endurance – perfect if you have a labour-intensive job.
Seated Overhead Triceps Extension
• Hold a kettlebell overhead with a straight arm.
• Bend your elbow so the kettlebell finishes behind your head.
• Slowly return to the starting position.
TOP TIP: Start with a lighter weight until you become more comfortable with the exercise.
Triceps Extension
• Hold a kettlebell overhead with your feet in a staggered stance.
• Bend your elbows so the kettlebell stops behind your head.
• When your hands are in line with your elbows, reverse the movement.
MULTIPLE MUSCLES: This exercise targets all three heads of the triceps.
Wrist Roller
• Attach a kettlebell to a Wrist Roller.
• Hold onto the handles and flex/extend your wrists to roll the kettlebell to the top of the roller.
• Reverse the movement to roll the weight down.
FUNCTIONAL FITNESS: Many people neglect wrist training, and this exercise helps to prevent injury.
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