Shoulders exercise · kettlebell
Kettlebell Pirate Supper Legs
The kettlebell pirate supper legs is a kettlebell exercise that targets the shoulders (deltoids), with the triceps and forearms assisting.
- Target muscle
- Delts
- Also works
- Triceps, forearms
- Equipment
- Kettlebell
- Body part
- Shoulders
How to do the kettlebell pirate supper legs
- Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
- Bend your knees slightly and hinge forward at the hips, keeping your back straight.
- Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
- Extend your arm fully overhead, straightening your elbow.
- Lower the kettlebell back down to shoulder height, then return 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 forearms work as secondary muscles. See all shoulder exercises or every kettlebell exercise.
