This kettlebell arm workout is perfect for beginners and can be done with just one kettlebell. Variations and progressions of the exercises can also be done by using two kettlebells. If you are looking to add some variety to your upper-body workouts, kettlebells are a great way to challenge your muscles in new ways.
kettlebell training is often more efficient than traditional weightlifting, as it requires fewer pieces of equipment and can be done in smaller spaces. This makes it a convenient and practical option for anyone looking to improve their arm strength and appearance.
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Benefits Of Training Arms With A Kettlebell
While full-body kettlebell workouts can be highly effective for overall fitness, training just your arms with a kettlebell can provide specific benefits for this muscle group. For starters, kettlebell exercises can be tailored to target the biceps, triceps, and forearms in a variety of ways.
By focusing on these specific muscles, you can develop greater strength, endurance, and definition in your arms, which can help improve your overall physique and make daily tasks easier. By incorporating new kettlebell exercises and challenges, you can keep your muscles guessing and continue to see progress over time.
Related Article – One Dumbbell Exercises: Full Guide To Training Every Muscle Group
The Exercises
Kettlebell training can be completed using one kettlebell or using two kettlebells of the same weight. Some exercises are better completed with a single heavier kettlebell whereas some can work better with two lighter ones. The exercises listed below recommend whether you should use one or two kettlebells for each exercise.
Some of the best kettlebell exercises for the arms include:
- Bicep Curls
- Overhead Tricep Extension
- Golovkin Kettlebell Wrist Exercise
- Lateral Raises
- Farmers Walk
Remember, it is important to use proper form when performing kettlebell exercises to avoid injury and maximise effectiveness.
Sets & Repetitions
Start by grabbing a kettlebell with a weight you can comfortably lift for 8-12 repetitions. If you’re new to using kettlebells, start with a lighter weight and work your way up. You will find that the number of repetitions you can perform will vary for each exercise. This is due to the varying overall strength of each muscle group.
Your rest period should last for 30-60 seconds between each set of exercises, depending on your own level of conditioning.
Kettlebell Bicep Curl
The first exercise in the kettlebell arm workout is kettlebell bicep curls. They can be a great way to target and strengthen the bicep muscles specifically. Additionally, kettlebells are often used with a grip that is different from traditional weights, so kettlebell bicep curls can also help to improve grip strength.
To perform a kettlebell bicep curl, follow these steps:
- Stand with your feet shoulder-width apart and hold the kettlebell handle with both hands, with your palms facing up.
- Keep your elbows close to your body and curl the kettlebell up towards your shoulders, squeezing your biceps at the top of the movement.
- Slowly lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions.
It’s important to keep your back straight and core engaged throughout the movement to maintain proper form and avoid injury. Start with a light weight and gradually increase as your strength improves. You can also try different variations such as alternating arms or using one arm at a time to work your biceps in different ways.
Kettlebell Overhead Tricep Extension
The next exercise in the kettlebell arm workout is kettlebell tricep extensions. It is an exercise that targets the tricep muscle located at the back of the upper arm. It is a highly effective exercise that can strengthen and tone the triceps.
The triceps muscles are responsible for extending the arm, which is an important movement in many everyday activities such as lifting, pushing, and pulling. Additionally, kettlebell tricep extension can also help to improve overall balance and coordination. This exercise requires the use of multiple muscle groups, which can improve overall balance and coordination. It can also help to improve posture and reduce the risk of injuries caused by poor posture.
To perform kettlebell overhead tricep extensions, follow these steps:
- Stand with your feet shoulder-width apart and hold a kettlebell by the handle with both hands, with your palms facing each other.
- Bring the kettlebell overhead so that your arms are extended straight up above your head. Your elbows should be close to your ears.
- Slowly lower the kettlebell behind your head by bending your elbows.
- Keep your back straight and core engaged throughout the movement.
- Once the kettlebell is behind your head, press it back up to the starting position by straightening your elbows.
- Repeat for the desired number of repetitions.
Start with a light weight and gradually increase as your strength improves. You can also try different variations such as using one arm at a time to work your triceps in different ways. Make sure that your form is correct and that you are not leaning back while performing the movement, which could cause a lower back injury.
Related Article – The Best Tricep Exercises For Rapid Muscle Gain
Kettlebell Lateral Raise
The kettlebell lateral raise isolates the deltoids, giving them a more aesthetic appearance and building strength in the shoulder. It is crucial to do this exercise in a controlled manner throughout with the correct form, as swinging the weight outwards increases the risk of injury and decreases the effectiveness of the exercise.
How to perform the kettlebell lateral raise:
- Hold the kettlebell at the side of the body, with the wrist facing in towards the torso.
- With a slight bend in the elbow, raise the kettlebell laterally (sideways) away from the body until it is in line with the shoulder. You should be stood as if you were the letter, T.
- Return the weight back to the starting position in a controlled manner rather than just dropping the weights back down to the side of the body.
The weight should be slightly in front of the shoulder (about 10 degrees forwards) at the top of the movement. This reduces the risk of injury and maintains good shoulder health.
Golovkin Kettlebell Wrist Exercise
This exercise will torch your forearms and wrists, forcing them to grow and become stronger. Be sure to start off with a lighter weight to avoid any potential injury. Although this exercise has been around for some time, it has been brought forward on a more global scale by Boxer Gennady Gennadyevich Golovkin (also known as GGG).
How to perform the Golovkin kettlebell wrist exercise:
- Start by placing the kettlebell lying flat sideways on a mat
- Grab the handle of the kettlebell from underneath
- Roll the kettlebell over onto the other side with either one or both hands!
- Be sure to keep the movement as controlled as possible to avoid crushing your fingers on the way back down.
- Repeat for as many reps as comfortable up to 12
Related Article – Best Exercises For Forearms
Farmers Walk
Kettlebell farmers walks are an excellent exercise to perform, to improve grip strength and also increase the strength and size of the forearms. Avoid swinging the kettlebells and be sure to hold them steady beside your body as you walk.
To perform the kettlebell farmer’s walk, follow these steps:
- Choose a kettlebell weight that is challenging but manageable for the distance you plan to walk.
- Stand with your feet hip-width apart, with the kettlebell in one hand, hanging down by your sides. Engage your core and stand tall, making sure to keep your shoulders down and back, and your neck neutral.
- Start walking, keeping your arms straight and the kettlebell close to your body. Avoid swinging the weights, as this can cause injury.
- Continue walking for the desired distance, keeping good posture and control of the kettlebells. Once you have reached the end of your walk, carefully set the kettlebell down, making sure to keep your back straight.
- Swap the kettlebell over into the other hand and repeat for the desired amount of repetitions or rounds necessary.
Advanced Kettlebell Arm Exercises
These advanced kettlebell exercises do not primarily target the muscles in the arms but will still be engaged to improve muscle mass and hypertrophy. These more advanced movements work as compound exercises that target more of a full-body approach. This means that when performing these exercises, the arms will still be stimulated but will share the load alongside your other muscles.
Kettlebell Swings
Kettlebell swings can be an effective way to improve upper body strength and power. The exercise primarily targets the muscles in the hips and legs, but it also requires the use of the upper body muscles, specifically the back, shoulders, and arms to perform the movement.
The kettlebell swing requires a powerful hip extension, which can help to build strength in the glutes, hamstrings, and lower back. One study suggests that kettlebell swings can also improve overall maximal and explosive strength.
Here are the steps to perform a kettlebell swing correctly:
- Stand with your feet slightly wider than shoulder-width apart and your toes pointing forward. Hold the kettlebell by the handle with both hands and let it hang in front of your body.
- Bend your knees slightly and hinge forward from the hips, keeping your back straight and your core engaged.
- As you hinge forward, swing the kettlebell back between your legs. Keep your arms straight and use the power from your hips to drive the kettlebell forward.
- As the kettlebell reaches the top of the swing, squeeze your glutes and straighten your legs to stand up tall. Keep your arms straight and use the momentum from the swing to lift the kettlebell to chest height.
- Lower the kettlebell back down to the starting position by reversing the movement. Let the kettlebell swing back between your legs and hinge forward at the hips. Repeat the movement for the desired number of reps.
It is important to keep your back straight and your core engaged throughout the movement. Also, keep the weight close to your body and avoid using your arms to lift the kettlebell. Make sure you are using your hips to generate the movement.
Kettlebell Snatches
Kettlebell snatches are a highly effective exercise that can provide many benefits for the upper body. The exercise primarily targets the shoulders, arms, and back, which can help to build upper body strength and power.
The kettlebell snatch requires the use of the shoulders and upper back to lift the kettlebell overhead. This movement also helps to improve shoulder stability and mobility of the shoulders, which can help to reduce the risk of injury.
Here are the steps to perform a kettlebell snatch correctly:
- Stand with your feet slightly wider than shoulder-width apart and your toes pointing forward. Hold the kettlebell by the handle with one hand, with the kettlebell resting on the back of your wrist.
- Begin by swinging the kettlebell back between your legs, using the power from your hips to generate the movement.
- As the kettlebell reaches the top of the swing, use the momentum from the swing to lift the kettlebell overhead, keeping your arm straight.
- As you lift the kettlebell, rotate your wrist so that the kettlebell is in the rack position (palm facing forward)
- Once the kettlebell is overhead, stand up tall and lock out your arm. Keep your core engaged and your shoulder blade down and back.
- Lower the kettlebell back down to the starting position by reversing the movement. Bring the kettlebell back down to the rack position then let it swing back between your legs.
- Repeat the movement for the desired number of reps.
It’s important to maintain proper form throughout the exercise, and keep your back straight, and core engaged. Also, keep your shoulder blade down and back to avoid injury. Make sure you are using your hips to generate the movement and not your arms. It’s also important to use a moderate weight that you can handle with good form.
Summary & Recommendations
Give this kettlebell arm workout a try next time you’re looking for a quick, effective way to build strength in your upper body. This routine can be completed in a small area and done on the spot, so you will not need a gym.
Do this workout 2-3 times per week to see results. Remember to focus on quality over quantity – use a challenging weight but not so heavy that you can’t maintain good form. All of the arm-specific exercises should be performed in a slow and controlled manner.
All you need is just enough space for the vertical and horizontal wingspan of your arms. Remember to grip the kettlebell handle tightly when performing exercises, especially if indoors!
