Shoulders exercise · kettlebell
Kettlebell Alternating Press
The kettlebell alternating press is a kettlebell exercise that targets the shoulders (deltoids), with the triceps and core assisting.
- Target muscle
- Delts
- Also works
- Triceps, core
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell alternating press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height.
- Press one kettlebell overhead, fully extending your arm.
- Lower the kettlebell back to shoulder height.
- Repeat with the other arm.
- Continue alternating arms for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and core work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
