Shoulders exercise · kettlebell
Kettlebell Arnold Press
The kettlebell arnold press is a kettlebell exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
- Target muscle
- Delts
- Also works
- Triceps, upper back
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell arnold press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
- Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
- Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
- Repeat 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 upper back work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
