Kettlebell Arnold Press

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and core braced.
2. Clean a single kettlebell to the 'rack position' with your palm facing your chest and the bell resting on the outside of your forearm.
3. Keep your elbow tucked close to your ribs and your wrist in a neutral, vertical position.
4. Extend your non-working arm out to the side or clench it in a fist to maintain balance and tension.

How to do it

1. Exhale as you press the kettlebell upward, simultaneously rotating your wrist so your palm faces forward at the top of the movement.
2. Reach full lockout overhead with your bicep close to your ear, ensuring your ribcage stays tucked.
3. Inhale as you slowly lower the kettlebell, rotating the palm back toward your chest to return to the starting rack position.
4. Maintain a controlled 2-second tempo on the way down to maximize time under tension.

Form checklist

• Keep your core and glutes tight to prevent your lower back from arching during the press.
• Ensure the rotation happens fluidly throughout the movement, not just at the top or bottom.
• Keep your wrist straight; do not let the weight of the kettlebell pull your hand backward.
• Avoid shrugging your shoulder toward your ear at the peak of the press.

Pro tips

• Focus on the 'corkscrew' sensation as you press to better recruit the lateral and posterior deltoid fibers.
• Drive your feet into the floor to create 'ground force' stability, which helps move heavier loads safely.

Make it harder

• Perform the movement from a half-kneeling position to remove leg drive and increase the demand on your core and hip stabilizers.
• Implement a 4-second eccentric (lowering) phase to increase mechanical tension and shoulder stability requirements.

Frequently asked

What muscles does the kettlebell arnold press work?

The kettlebell arnold press primarily targets the deltoids, and also works the biceps and forearms as secondary muscles.

What equipment do you need for the kettlebell arnold press?

The kettlebell arnold press uses kettlebell.

Is the kettlebell arnold press good for beginners?

The kettlebell arnold press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Arm CirclesBeginner · deltoids and pectorals