Shoulders exercise · kettlebell
Kettlebell One Arm Military Press to the Side
The kettlebell one arm military press to the side 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 one arm military press to the side
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Engage your core and keep your back straight.
- Press the kettlebell overhead, extending your arm fully.
- Pause for a moment at the top, then slowly lower the kettlebell back to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
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.
