A kettlebell is a popular form of resistance often seen as an alternative to the standard dumbbell. It’s distinguished by the handle being on top of the weight, while a dumbbell handle is in the center.
This construction can make it a very challenging piece of equipment for training your arms. But which arm exercises can you do with a kettlebell?
Here are my recommendations for the best kettlebell arm exercises:
- Kettlebell standard curl
- Kettlebell preacher curl
- Kettlebell incline curl
- Kettlebell reverse curl
- Kettlebell row
- Kettlebell overhead extension
- Kettlebell skull crusher
- Kettlebell close-grip press
- Kettlebell overhead press
- Kettlebell bottoms-up press
When it comes to training arms, there are numerous reasons why the kettlebell can be an ideal choice. Whether it comes down to the equipment you have access to, or if you are just trying to add something new, you really can’t go wrong with a kettlebell.
In this article, I’ll cover just about everything you need to know about creating a kettlebell arm workout. I’ll discuss the benefits of using kettlebells to train the arms, the dos and don'ts, different exercises, and some program considerations.
Check out our list of the best cheap kettlebells based on our tests if you're looking for one.
Table of Contents
Benefits of Training Your Arms With a Kettlebell
As mentioned above, the kettlebell is a great choice when it comes to weight selection. It offers the opportunity to add variety to your workout without really needing to change much. This also allows you to be more resourceful if you do not have access to barbells or dumbbells.
Another benefit of using the kettlebell for arms comes from its construction. Since the center of gravity is offset to the handle, it requires more strength and stability to use properly. This can help develop better grip strength and target the wrists and forearms more than traditional dumbbells.
10 Best Kettlebell Arm Exercises
The kettlebell can be considered more advanced than your traditional dumbbell, but that depends on how you intend to use it.
When you think of “training arms,” the main goal is to target both the biceps and the triceps. In this list, I’ll cover both single-joint exercises that directly target the biceps and triceps (like curls and extensions). I’ll also cover compound exercises (multi-joint movements) that target the biceps and triceps (like rows and presses).
Most of these are traditional dumbbell exercises you might already be familiar with, except you’ll do them with a kettlebell instead.
Kettlebells are sometimes marked in kilograms and are typically not as abundant as dumbbells, so keep that in mind when selecting a kettlebell exercise.
Note: One kilogram is about 2.2 pounds, in case you need to do some math. If you have an 8 kg kettlebell, it will be roughly 17.6 lbs.
1. Kettlebell Standard Curl
The kettlebell curl is a great exercise that should be included in every kettlebell bicep workout. It is no different than its dumbbell counterpart. All you really need is a kettlebell, but you can also use a bench if you prefer to perform curls seated instead of standing.
The curl targets the biceps, and if we want to get fancy, we can also include the brachialis and the brachioradialis. These are the three muscles that bend the elbow up, known as elbow flexion.
This exercise can be performed with one or two kettlebells and be done standing or seated.
How To Do the Kettlebell Curl
- First and foremost, select an appropriate weight (remember to convert the weight from kg to lbs if necessary).
- Choose your position (standing, seated, etc.) and have the weight(s) at your side with your arm(s) fully extended.
- Initiate the curl by bending the elbow and attempting to bring the kettlebells up to your shoulders.
- Once the curl has been completed, lower your arms with control to return the weight to the starting position.
- Continue the exercise for the desired amount of repetitions.
Pro Tip
Due to the nature of the kettlebell and how the handle is situated in relation to the weight, you can alter the movement to target the biceps further.
When performing your curl, allow your wrists to extend. Think of letting the kettlebell pull your hands down.
Maintain this position with your wrist, and try to avoid letting your palms come back up towards you as you curl. If you are having issues, think about trying to keep your palms facing the ceiling at the top of your rep.
This simple change may reduce the total range of motion, but I can guarantee your biceps will thank me. Feel free to add this alternative to any bicep exercise.
2. Kettle Preacher Curl
The preacher curl is probably one of the most recognizable bicep exercises. It is traditionally done on a preacher curl stand, but it can also be done on an incline bench. All you need to do is set the incline to a comfortable height and stand behind it to do a single-arm variation.
The preacher curl is ideal for the bicep since the “preacher” position takes away any ability to use momentum to compensate.
How To Do The Kettlebell Preacher Curl
- Ideally, you would use a preacher curl stand for this exercise. You can do it seated or standing (whatever you prefer or what is available). You can also use an incline bench for a single-arm variation.
- Whether you are standing or seated, make sure you can comfortably rest your triceps on the pad. The top of the pad should be close to or resting in your underarms.
- Since you cannot rack your weight here, I recommend starting the rep at the top and lowering the weight to the start position or having someone hand you the kettlebell.
- Once ready, curl the weight towards your face by bending your elbow(s).
- At the top of the rep, let the elbow(s) extend and return the kettlebell to the starting position.
- Once completed, either have someone take the kettlebell from you or stop the set at the top, so it is easier to set the weight down.
- Continue the exercise for the desired number of repetitions.
Pro Tip
You can further challenge yourself by turning the preacher curl into a spider curl. They are very similar exercises. However, the spider curl requires your arms to be straight (perpendicular to the ground), while the preacher curl keeps them more at an angle.
You can do the spider curl on most preacher curl stands. You just need to use it in reverse. Let your body rest on the angled portion while you curl off the flat portion. In most cases, you have to do this standing.
3. Kettlebell Incline Curl
The incline curl is probably one of my favorite bicep exercises. All you need are some kettlebells and an adjustable bench. I recommend performing this with both arms.
How To Do The Kettlebell Incline Curl
- Start by selecting a comfortable incline. There are no requirements here, but I recommend not going below halfway.
- Once seated and in position with your weights ready, let your arms hang down at your sides.
- Like any curl, begin the exercise by bending the elbows and trying to bring your hands to your shoulders.
- Once at the top, let the elbows extend and return the weight to the starting position (arms completely straight at your sides).
- Continue the exercise for the desired number of repetitions.
Pro Tip
Your biceps are under tension for a longer amount of time because the range of motion is increased. I recommend starting with light kettlebells at first. You may find that your biceps fatigue faster during the kettlebell incline curl than during other exercises. Using a lighter weight will ensure you can complete all of your sets and reps with proper form.
4. Kettlebell Reverse Curl
The reverse curl can be a challenging variation, especially with kettlebells. Typically, you hold your weight in a supinated grip (palms facing up). But for the reverse curl, you need to hold it in a pronated grip (palms facing down).
This can become more of a challenge for the kettlebells since the weight is not balanced between the handle like it is on a dumbbell. I recommend starting a bit lighter here since it can easily turn into a wrist and forearm exercise.
Unlike a more traditional curl, the reverse curl can really target the brachialis (an arm muscle that helps extend the elbow) along with the bicep.
How To Do The Kettlebell Reverse Curl
- Start by selecting your weight and position (seated or standing).
- The weight should be at your sides, with your palms facing behind you.
- Start the curl by bending the elbows and bringing the back of your hands up towards your shoulders. The kettlebells will most likely shift in your hands, and the weight of the kettlebell will be touching your forearms.
- Once at the top, carefully return the weight to the starting position.
- Continue the exercise for the desired number of repetitions.
Pro Tip
A pronated grip can be challenging, but to make things even harder, you can try to keep the kettlebell from shifting in your hands while you curl. The goal is to try and prevent the kettlebell from hitting your forearms. You’ll most likely need to use a lighter weight.
If you want to protect your forearms when doing kettlebell exercises, try wearing kettlebell wrist guards.
5. Kettlebell Row
Like the curl, the row is another excellent exercise for just about anyone. There are many variations of the kettlebell row, many of which don’t require any equipment other than a kettlebell. You can always use a bench if you prefer to rest the non-working hand on something for support or just stand and perform a bent-over row.
The row is a compound exercise, so you will target more than just the arms. It will primarily work the lats (a wide muscle along each side of your back) and biceps.
How To Do the Kettlebell Row
- As always, select an appropriate weight and row variation.
- You should always be in the bent-over position (chest towards the ground), whether you are standing or using a bench for support.
- Initiate the row by bending the elbow(s) and pulling your shoulder(s) back towards and/or behind your body.
- Return the weight to the starting position by straightening the arm.
- Continue the exercise for the desired amount of repetitions.
Pro Tip
My favorite way to perform this exercise is to use a single kettlebell and an adjustable bench for support. Situate yourself behind the bench and set the backrest to about half (adjust as needed depending on your height).
Stand in a staggered stance and have the kettlebell off to the side of your front foot (where your other foot would be). Bring your chest toward the ground and place your other hand on the top of the bench for support.
This position can enable you to lift more weight than other row variations.
6. Kettlebell Overhead Extension
The kettlebell overhead extension is a great exercise to add to any kettlebell tricep workout to target the back of your arms. All you will need is a kettlebell, and just like the curl, you can also choose to use a bench if you prefer a seated variation.
The kettlebell overhead extension is 100% a tricep exercise. For this variation, I recommend working only one arm at a time.
How To Do the Kettlebell Overhead Extension
- Start off by selecting your kettlebell and a bench if you’d prefer to perform the exercise seated. I recommend performing this one arm at a time.
- To get to the start position, press the weight to an overhead position. With the handle in your palm, allow the weight of the kettlebell to rest on the back of your forearm.
- Once the weight is overhead, place your other hand on your bicep for support.
- Allow the weight to come down towards your body by bending the elbow. Do your best to keep your upper arm (shoulder to elbow) straight.
- Once you have reached your desired range of motion, extend the elbow and return to the starting position.
- Continue the exercise until your set is complete.
Pro Tip
When performing the overhead extension, always do your best to keep your upper arm as straight as possible. This will ensure you continue to target the triceps.
If the upper arm comes down too much, the exercise resembles an overhead press. This is not a bad exercise; it just will not target the triceps as much as it should.
Interested in using kettlebells to train more than just your arms? We have a list of the best kettlebell apps that offer challenging and effective kettlebell workouts.
7. Kettlebell Skull Crusher
The skull crusher is an iconic tricep exercise you can do in various environments. The most common would be on a flat or incline bench or on the ground. Regardless of your preference, the mechanics are largely the same.
You can complete kettlebell skull crushers by holding one kettlebell in both hands, holding a kettlebell in each hand, or using one kettlebell to train one side at a time.
How To Do The Kettlebell Skull Crusher
- As always, start with selecting your weight and preferred position.
- Lie flat back with the weight above you. You may need to press the weight into position or have someone hand it to you.
- Start the rep by bending the elbows. The weight(s) should be on either side of your head or just above your head (this is why it is called a skull crusher).
- Once you have reached your desired ROM, extend the elbows and return the weight to the starting position.
- Continue the exercise for the desired number of repetitions.
Pro Tip
To target the triceps even more, keep your arms slightly back during the entire set. This way, you can never just hold the weight above you and “rest” the triceps. The farther the arms move back, the more the triceps have to work throughout the entire exercise.
8. Kettlebell Close-Grip Press
The close-grip variation of any press is an excellent choice for targeting the triceps and the front of the shoulders since it limits how much the chest can help. The kettlebell variation can be a bit tricky, but it is absolutely worth a try.
This variation can be done on a flat or incline bench or the ground.
How To Do The Kettlebell Close-Grip Press
- Start by selecting your weight and preferred position.
- Hold onto the kettlebell handle and let the weight portion rest on the back of your forearms. You can have someone hand you the weight if needed.
- Start the rep by pressing your fists toward the ceiling, making sure to keep them touching.
- Once at the top, carefully let the elbows bend and return the weight to the starting position. Remember, the weight will be resting on the backs of your forearms.
- Continue the exercise for the desired number of repetitions.
Pro Tip
If you are short on equipment, you can complete this exercise with a single kettlebell. The mechanics of the press remain largely the same, but instead of holding the kettlebell by the handle, you will hold it on the bottom.
Depending on the kettlebell, you might not be able to hold onto it. Instead, it will just rest in your palms. I recommend having someone hand you the weight before starting.
9. Kettlebell Overhead Press
The overhead press is a compound exercise. It is similar to the overhead extension and is great for beginners and more advanced athletes alike.
The primary muscles worked are the anterior deltoids (front of the shoulders) and triceps. Like most of our variations, this can be performed with a single kettlebell or a pair of kettlebells in several positions (i.e., seated or standing).
How To Do the Kettlebell Overhead Press
- As always, start by selecting your kettlebell(s) and the position in which you want to perform the exercise (standing, seated, etc.).
- Hold onto the handle while letting the weight rest on the back of your forearms.
- In the start position, the bottom of the kettlebell should be resting on your shoulder/upper arm.
- Begin the exercise by driving the weight up towards the ceiling, making sure to fully extend the elbow.
- Return the kettlebell to the start position. Be careful as the bottom of the kettlebell makes contact with your shoulder.
- Continue the exercise until your set is complete.
Pro Tip
I have two pro tips for you on the overhead press.
The first is to use a push press variation if the weight gets too heavy during a set. To push the press, all you need to do is fall into a partial squat before you begin your press. Come out of the squat quickly and use the force from your lower body to aid you in your lift.
The second one is that you do not always need to “hold on” to the kettlebell since the weight is below the handle. All you need to do is ensure the handle rests between your thumb and your other fingers.
This can make the exercise more comfortable and allow you to press your palm toward the ceiling, which can be easier than trying to maintain a fist.
10. Bottoms-Up Kettlebell Overhead Press
This exercise is very similar to the traditional overhead press. The main difference here is that rather than letting the weight rest on the back of your forearms, you hold it above your hand, so the bottom of the kettlebell faces the ceiling.
This variation takes some getting used to, so I would only recommend this to someone with more experience lifting weights.
Like the normal overhead press, this variation will also target the triceps and anterior deltoids (and a few of the forearm muscles).
This will require a tremendous amount of stability to control. I recommend starting off with lighter weight and only performing the exercise on one side at a time. This can also be done seated or standing.
How To Do the Bottoms-Up Kettlebell Overhead Press
- Start by selecting your weight (remember, lighter is better here) and a bench to sit on or an open area to remain standing.
- Position the weight in your hand with the bottom of the kettlebell facing up toward the ceiling. Your arm should be bent with your hand close to your shoulder (just like the start position for any overhead press).
- While maintaining control of the weight, press the bottom of the kettlebell towards the ceiling and fully extend your elbow.
- I recommend staying at the top of the rep for a second or two to continue to work on stabilization.
- Once you are ready, carefully return the kettlebell to the starting position.
- Continue the exercise until your set is complete.
- Once completed (or if you feel like you will fail), you can use your other hand to control the weight so that you do not drop it.
Pro Tip
This is a great exercise to work on stabilization within the arm. Not only is it a single-arm variation, but the position of the weight can also make it extremely challenging for both the triceps and shoulders (not to mention your forearms).
I like to perform this exercise at the end of my workout after heavier overhead presses since I can’t lift as much weight in the bottoms-up variation.
Looking for exercises that work the lower body? Check out our article 7 Best Kettlebell Swing Alternatives for movements that target the glutes, hamstrings, quads, core, and lower back.
Sample Kettlebell Arm Workout
There are many ways these exercises can be programmed into a kettlebell arm workout. Most of these exercises would be considered accessory movements, meaning they would typically come in after other exercises in the middle or end of the workout.
For example, a press day could look something like this:
- Bench press (our main exercise)
- Dumbbell incline press (our secondary exercise)
- Kettlebell overhead press (first accessory exercise)
- Kettlebell overhead extensions (second accessory exercise)
Modifying a resistance training program can be pretty simple. All you need to do is adjust the different variables (sets, reps, etc.).
For hypertrophy, the goal is to create lots of volume under relatively high intensity levels. This means you program more reps and sets.
For strength, it is different. The intensity is much higher, so the amount of work per set will need to decrease. This means you would program fewer reps per set, but the intensity is much higher.
Below, you can find a few examples of both strength and hypertrophy-based kettlebell arm workouts using the variables for the kettlebell exercises discussed above.
Workout 1 (Hypertrophy Focused)
- Kettlebell overhead press – 4 sets of 6-8 reps, 75-85% of 1RM
- Kettlebell overhead extension – 4 sets of 8-10 reps, 75-85% of 1RM per arm
- Bottoms-up kettlebell overhead press – 2 sets of 10-15 reps, 50% of 1RM per arm
Workout 2 (Strength/Hypertrophy Focused)
- Kettlebell row (bench supported) – 4 sets of 5 reps, 85-90% of 1RM per arm
- Kettlebell row (bent-over row) – 3 sets of 6 – 8 reps, 75-85% of 1RM
- Kettlebell standing curls – 3 sets of 10 – 12 reps, 75-85% of 1RM
Workout 3 (Strength/Hypertrophy – Antagonistic Focused)
An antagonistic program is where you perform opposing exercises back to back. For example, you perform a pressing exercise that primarily targets your shoulders, chest, and triceps, followed by a rowing exercise that targets your back and biceps.
A major benefit to antagonistic training is that you can train one muscle group (like the biceps) and then immediately target the opposing muscle group (in this case, the triceps). This can help increase total work volume and save time while training.
- Kettlebell push press – 5 sets of 3-6 reps, 90-95% of 1RM
- Kettlebell bent-over row – 4 sets of 6 reps, 85-90% of 1RM
- Kettlebell overhead extension – 3 sets of 12 reps, 80% of 1RM
- Kettlebell curl – 3 sets of 12 reps, 80% of 1RM
If you’re looking for more ways to add variety to your arms routine, check out this arm blaster workout.
Frequently Asked Questions
Can You Build Big Arms With Kettlebells?
You can do kettlebell exercises for your arms to build your biceps and triceps. Resistance and intensity (i.e., lifting heavy enough weights) are all that are required for increasing muscle mass when it comes to exercise. A kettlebell may be unorthodox, but it can be just as effective as a dumbbell or barbell.
How Do You Build Arm Muscles With Kettlebells?
Increasing muscle mass by doing arm workouts with kettlebells demands the proper intensity. When training with kettlebells (or for hypertrophy in general), I recommend staying in a rep range of 6 – 12, performing around 3 – 5 sets, and sticking around 75 – 85% of your 1RM.
How Do You “Tone” Your Upper Arms With Kettlebells?
While there really is no such thing as “toning” muscle, our main goal here is to increase total muscle mass while reducing fat mass (modifying body composition). This can be done using heavy enough kettlebells, keeping your overall calories in check, and lifting weights at least three times a week.
Kettlebells are not required for this but are a great form of resistance to use.
Final Thoughts
Kettlebells are not just for kettlebell swings. Whether your goal is strength, hypertrophy, or something in between, I guarantee there is a way to incorporate a kettlebell arm workout into your routine. If anything, kettlebells can offer a level of variety that is ideal for progressive overload since a lot of people training will only ever use dumbbells.
Due to their construction and weighted options, doing arm exercises with a kettlebell may seem unorthodox. I highly recommend taking some time to familiarize yourself with the kettlebells you have access to before attempting a kettlebell arm workout. Safe and effective training should always be your top priority.
About The Author
Jace Fuchs has his MS in kinesiology and sports performance and is currently in the process of getting his Ph.D. in exercise and sports science. Jace has worked within the fitness industry for the better part of a decade now, and before his time in fitness, served in the US Army Infantry. When not writing for Powerlifting Techniques, Jace works as a content developer for the National Academy of Sports Medicine (NASM) and as a part-time exercise science professor. Outside of work, Jace is an avid powerlifter and strength-training enthusiast.
