In the pursuit to bring fitness outdoors, the kettlebell might be the best tool for the job.

Kicking your shoes off, and doing some kettlebell strength training on the beach or the grass is what Outdoor Muscle is all about.

In this article, I’ll cover kettlebell exercises for arms. Don’t forget to check out the beginner training plan for kettlebell arms training below. But first let’s take a look at what make kettlebell such a great option for strength training.

Why Choose Kettlebells

If you’re a personal trainer who wants to integrate kettlebell exercises for arms into your programming that goes beyond kettlebell swings and get-ups, then take a look at the below arm exercises including several classic bodybuilding exercises.

If you’re new to kettlebells here are a few reasons why you should give the kettlebell a try:

Kettlebells are versatile.

With a single kettlebell, you can build muscle, get your heart rate up, improve cardiovascular fitness, and increase full-body strength. You can do all of the same movements you can do with a dumbbell and so many more. 

Kettlebells are universal.

The kettlebell is for everyone regardless of your fitness level. Everyone starts from the same place learning the foundations of the kettlebell technique.

Kettlebells are portable.

Whether you are going on a long vacation, a business trip, or a day outing, you can take your kettlebell with you. 

Kettlebells are cost-effective.

When the COVID-19 pandemic hit, many of us turned to whatever fitness equipment we could get our hands on. For those of us lucky enough to find a kettlebell, we got a tool that allowed us to do unlimited movements for under 100 bucks.

Kettlebells save space.

If you don’t have a ton of space for a power rack and barbell set, the kettlebell is a great option for working out at home with minimal equipment.

Choosing the Right Kettlebell for You

When you are first starting out, one or two kettlebells is enough to get you a great workout. I recommend one lighter kettlebell and one heavier kettlebell.

For women:

-Lighter Kettlebell: 8kg – 12kg

-Heavier Kettlebell: 16kg – 24kg

For men:

-Lighter Kettlebell: 12kg – 24kg

-Heavier Kettlebell: 24kg – 32kg

If you buy a kettlebell and it ends up being a little too light or a little too heavy that’s okay. You can always use the lighter kettlebell to practice more difficult movements and work your way up to the heavy kettlebell over time.

Isolation Movements vs. Compound Movements

Most people think of kettlebells as being used for compound movements. Exercises like the Turkish Get Up, the Clean, the Swing, and the Snatch.

Though the kettlebell is used for all of these movements it can also be used for a variety of isolation movements. Sometimes the kettlebell can function exactly like a dumbbell and for others the kettlebell provides a unique variation on your favorite dumbbell/barbell movements.

In this article, we will go over isolation and compound kettlebell exercises for arms, including shoulders.

With all of the kettlebell exercises for arms below you can choose a few for each part of the arm (biceps, triceps, and shoulders) to get an amazing arm workout using nothing but a kettlebell.

When to Use a Light Kettlebell

It’s always a good idea to start out a new movement with the lighter kettlebell. If the movement is too easy with 4-5 sets in a 10-15 rep range, then it might be worth using the heavier kettlebell.

One-armed movements should start out with a lighter kettlebell first before moving up to the heavier kettlebell.

When to Use a Heavy Kettlebell

Heavy kettlebells are great for two-handed exercises and compound movements. They can also be used as a form of progressive overload when you master both isolation and compound movements with lighter weight.

Kettlebell Bicep Exercises

If kettlebell training is new to you, you may be surprised to know you can do all of your favorite bicep exercises with the kettlebell. Some will be done exactly as they would be with a dumbbell and others require slight grip variations to accommodate the unique shape of the kettlebell.

Kettlebell Alternating Bicep Curls

Kettlebell curls are a great place to start your kettlebell arm training. Just as if you were using a dumbbell or a barbell there are several options to do the bicep curl with a kettlebell.

How to Do Alternating Bicep Curls

• Hold the kettlebell like a suitcase. You can be sitting or standing.
• As you start to lift the kettlebell supinate your wrist, meaning begin to rotate the kettlebell so your palm is facing your body.
• At the top of the movement, imagine trying to bring your pinky finger to the other side of your arm. Squeeze.

This movement is best done with a light kettlebell at first to ensure you are using good form and developing the mind-muscle connection. If you have a pair of kettlebells you can alternate arms with each rep. If you have a single kettlebell do all of your reps on one arm before switching to the other.

Side Kettlebell Bicep Curl

This variation is best done with a pair of kettlebells and simulates the same movement as a wide grip curl using a barbell.

How to Do Side Kettlebell Bicep Curls

• Hold the kettlebell by the handle with your palms facing away from you at a 45-degree angle from your body in the start position. You can perform these seated on a bench or standing with your feet shoulder-width apart.
• Curl your arms upward without rotating your wrist.
• Maintain the same angle as you lower the kettlebell back to the start position.

Kettlebell Preacher Curl

The preacher curl is a great exercise to target the short head of the bicep. There are two ways to perform this exercise with a kettlebell.

How to Do One-Handed Kettlebell Preacher Curl

• Place one arm over the preacher curl pad (or incline bench if you don’t have a preacher pad).
• Grip the handle of the kettlebell using a supinated grip (palm toward you) with your tricep flush against the pad.
• Lower the kettlebell until you are at a 45-degree angle with the pad.
• Keep constant tension in your bicep throughout as your curl the kettlebell back to the start position.

How to Do Two-Handed Kettlebell Preacher Curl

Use your heavy kettlebell for this exercise.

• Hold a single kettlebell by the horns with both hands and with both triceps flush against the pad.
• Lower the kettlebell until you are at a 45-degree angle.
• Keep the tension in your bicep throughout the range of motion as you curl the kettlebell back to the starting position.

Kettlebell Hammer Curl

The kettlebell hammer curl is the perfect exercise for lighter weight.

How to Do Kettlebell Hammer Curls

• Grip the kettlebell at the arch where the horn and handle meet.
• This position will challenge your grip strength. Because the kettlebell has an offset weight the movement becomes more challenging as you reach the top of the range of motion.
• Keep your grip tight and your wrist straight. Resist the downward pull of the kettlebell as you lower the kettlebell back to the starting position.

Kettlebell Reverse Curl

The kettlebell reverse curl is another challenging bicep exercise to add to your kettlebell arm workout. It’s best to use light weight for this movement.

How to Do Kettlebell Reverse Curls

• Grip the kettlebell with a pronated grip (palm facing away from you).
• Hold the kettlebell by the handle horizontally. Elbows are slightly rotated outward.
• Curl the kettlebell upward.
• Squeeze at the top of the range of motion and keep tension in your bicep as you lower it back down.

Check out our article The Ultimate Kettlebell Bicep Workout for 11 example kettlebell bicep workouts!

Kettlebell Triceps Exercises

Kettlebells work great for most tricep exercises.

Kettlebell Skull Crushers

Kettlebell skull crushers isolate the tricep from the supine position (lie on your back). 

How to Do Kettlebell Skull Crushers

• Start by laying flat on the bench with your head as close to the top of the bench as possible.
• Position the kettlebells behind your head using a pronated (overhand) grip.
• Push the kettlebells slightly outward as you raise them up, keeping the tension in your triceps at the top of the range of motion.
• Resist the weight of the kettlebells as you reverse the movement to lower them back to the starting position.

Kettlebell Kickbacks

The kettlebell kickback is one of the best ways to isolate the tricep using lighter weights.

You can do this exercise with one kettlebell or a pair of kettlebells.

How to Do Kettlebell Kickbacks

• Start with the kettlebell in your left hand and your right hand and right knee resting on a flat surface like a bench.
• Bend over at your waist keeping your spine aligned from your lower back to your neck. Grip the kettlebell like a suitcase. Lift your right arm up so your elbow is slightly above your rib cage.
• Drive the kettlebell backward fully extending your arm. Squeeze your triceps at the end of the range of motion.
• Lower the kettlebell in a controlled manner to the starting position. Perform your reps then switch arms.

Kettlebell Overhead Extension

The kettlebell overhead extension can be completed using one hand or two hands.

How to Do Kettlebell Overhead Extensions

One hand

• Hold the kettlebell with a pronated grip allowing the kettlebell to rest on your wrist overhead.
• Place your opposite hand on your elbow to keep it stationary. Slowly lower the kettlebell down toward the back of your head, bending at the elbow.
• Extend up flexing the triceps at the top of the movement before lowering back down.

Two hands:

• Grip the kettlebell by the horns. Lift the kettlebell overhead.
• Slowly lower the kettlebell down behind your head, bending at the elbow.
• Extend up flexing the triceps at the top of the movement.

Kettlebell Dips

Dips are a classic triceps exercise that can be done with one or two kettlebells.

How to Do Kettlebell Dips

Single Kettlebell

• Place a heavy kettlebell on the ground. Face away from the kettlebell and grip it so your palms are facing your back.
• Extend your legs out in front of you planting your heels on the ground, toes up.
• Lower your butt to just above the ground then drive upward.

Pair of Kettlebells

• Place two kettlebells about a foot apart on the ground with the face of the kettlebells turned away from you. Grip each kettlebell like a suitcase.
• Extend your legs out in front of you planting your heels on the ground, toes up.
• Lower your butt to the ground then drive upward.

Kettlebell Close Grip Push-Ups

Close grip push-ups are one of my favorite kettlebell arm exercises that also target the chest muscles. 

How to Do Close Grip Push-Ups

• Start with a single kettlebell on the ground in front of you. Grip either with both hands together on the handle or a hand on each side of the kettlebell depending on what’s more comfortable for you.
• Gripping the handle will require you to maintain the kettlebell’s position without tipping it over. This means activating your core muscles to stabilize the kettlebell.
• Lower yourself as far as comfortable, then drive upward.

Kettlebell Shoulder Exercises

Kettlebell Shoulder Press

The overhead press can be done as a single press (1 arm) or double press (two arms). The overhead kettlebell press is an excellent exercise for building strong, muscular shoulders.

How to Do Kettlebell Shoulder Press

• Start with the kettlebell in the racked position.
• Place your elbow at your side with the kettlebell raised and resting in the space between your wrist and shoulder. Keep your wrist strong in a neutral position.
• From here press the kettlebell overhead rotating so your palm is facing out at the top of the movement. Imagine pulling the kettlebell back to the rack position to lower it.
• The kettlebell should make a “J” shape as you press upward and as you bring it back to the rack position.

Kettlebell Lateral Raises

The lateral raise using kettlebells is not much different than using dumbbells. Both are good options for training your deltoids.

How to Do Lateral Raises

• Hold the kettlebells in front of your hips with a slight bend in your arm.
• Raise the kettlebells to shoulder height.
• Try to hold it for a brief pause at the top of the movement to prevent the kettlebell from swinging. 
• Reverse the movement to return to the start position.

Kettlebell Bent-Over Lateral Raises

The bent-over lateral raise is identical to the standing lateral raise except you will hinge at the hip keeping your spine aligned. This variation targets your rear deltoids. You can perform this movement standing or seated.

How to Do Bent-Over Lateral Raises

• Raise the kettlebells slightly outward, pausing at the top of the movement briefly and controlling the kettlebells as you lower them.

Kettlebell Front Raises

Front raises are a great way to target your anterior (front) deltoid. 

How to Do Kettlebell Front Raises

• Standing with your feet hip-width apart holding a kettlebell by the horns. Hold it in front of your waist.
• Keep a slight bend in the elbows and raise the kettlebell to shoulder height like you are handing it to someone in front of you.
• Lower the kettlebell back to the starting position.

Kettlebell Upright Row

The kettlebell upright row targets the anterior and medial deltoids. Many people find doing upright rows with kettlebells is easier on their shoulders than using a barbell or EZ bar.

How to Do Kettlebell Upright Rows

• Start standing holding a kettlebell in each hand in front of your waist. Keep your feet shoulder width apart.
• Lift the kettlebells straight up to your arm pits by raising your elbows up to parallel.
• Reverse the movement to return to the starting position.

Compound Exercises

Kettlebell Clean

The kettlebell clean is a total upper body workout including biceps, triceps, and shoulders.

How to do Kettlebell Cleans

• Start with your feet shoulder-width apart with the kettlebell on the ground slightly out in front of you.
• Hinge at the hips, grip the kettlbell with one hand. Keep your spine aligned.
• Shrug and pull the kettlebell back keeping the kettlebell close to your body. Allow the kettlebell to roll around your wrist.
• Catch the kettlebell in the rack position. Hips and legs lockout at the top.
• Allow the kettlebell to go back down between your legs as you hinge your hips.

Kettlebell Clean and Press

The kettlebell clean and press is one of the more taxing kettlebell movements. It works the entire body. Complete the steps above for the clean portion of the movement. When the kettlebell is in the rack position, press the kettlebell overhead. Then, return the kettlebell to the racked position before dropping it back down and hinging your hips to start the next rep. 

Isolation Complexes

Kettlebell Curl/Press

Kettlebell complexes combine two or more movements into a single exercise.

How to Do Kettlebell Curl/Press

• The curl/press begins with a standard supinating bicep curl.
• Once you reach the top of the curl motion, pause briefly, then, rotate your palm away from your body as you press upward bringing the kettlebell overhead.
• To bring the kettlebell back down, rotate it back as you lower it. Pause again with the kettlebell at chest level and your palms facing you.
• Then, lower it back to your side as you would with a standard curl.

Kettlebell Overhead Press/Overhead Extension

The kettlebell overhead press/overhead extension takes focus and both shoulder and tricep strength to complete.

How to Do Kettlebell Overhead Press/Overhead Extension

• For the press/overhead extension complex use a single kettlebell. Starting with your kettlebell in the rack position, press the kettlebell overhead.
• Instead of lowering it back down, use your other arm to stabilize your elbow while you lower it back toward the back of your head by hinging at the elbow.
• Perform a tricep extension bringing it back overhead. Lower it back to the rack position. Repeat all reps on one side before switching to the other.

Kettlebell Goblet Squat/Close-Grip Curl

Finally, the goblet squat/close grip curl. Even though the squat is a lower body movement we included this complex because the squatting position allows you to incorporate different angles into the close grip curl movement.

How to Do Kettlebell Goblet Squats/Close-Grip Curls

• Start with your feet shoulder-width apart with the kettlebell at your waist. Curl the kettlebell upward toward your chest, then drop down into a squatting position.
• Perform multiple repetitions while in the squatting position.
• Stand up while allowing the kettlebell to lower to your waist. Curl the kettlebell up to your chest and repeat.

Kettlebell Exercises for Arms Training Plan

The kettlebell is a fantastic training tool that can be used to work the entire body. Whether you want to throw in a few kettlebell exercises for arms into your full body routine or dedicate an entire day to arms you now have all the kettlebell exercises you need in your arsenal.

Here is a sample twice per week kettlebell arm program you can try to build stronger more muscular arms.

FAQ

Can I build muscle in my arms using kettlebell arm exercises?

Simply put, yes. All of the above kettlebell arms exercises can help you build muscle. For the best results, the kettlebell should be one of many tools used to build bigger arms including barbells, dumbbells, and cables.

Is it better to focus on the isolation movements or compound movements for arms?

The best kettlebell workouts combine isolation and compound movements to achieve optimal results. Combining compound movements like the clean, jerk, snatch, and get up with isolation movements like skull crushers, overhead press, and curls can contribute to full body strength and muscular development.

Do you recommend a specific brand of kettlebell?

If you are just starting out with kettlebells, I recommend going on craigslist or Facebook Marketplace and finding a used kettlebell or two. Make sure you like it before investing in a full set. When you’re ready for more bells I recommend cast iron, powder-coated kettlebells. They tend to have a smoother grip and don’t rust or damage easily.

Check out the Outdoor Muscle YouTube Channel for more fitness content and exercise tutorials!