8 Best Upper Body Kettlebell Workout to Sculpt Your Muscles

A “kettlebell clean and press” is a full-body movement that targets the arms, shoulders, lower body, back, and core muscles.

It’s a highly effective compound exercise that has helped me build grip strength, increase power, and improve upper and lower body coordination.

Here’s how you perform it:

1. Start by standing with your feet shoulder-width apart and holding a kettlebell by the handle with one hand.
2. Bend your knees into a half-kneeling position and use your lower body muscles, especially the glutes, to drive the kettlebell upwards, flipping it over so you can catch it with both hands. This is known as the clean.
3. Once you have the kettlebell in the rack position, keep your core tight and press the kettlebell straight up over your head, extending your arms fully.
4. Lower the kettlebell back down to the rack position and repeat for the desired number of reps.
5. Ensure proper form throughout the exercise and keep your back straight and core engaged.

2. Kettlebell Upright Row

The kettlebell upright row is a strength-training exercise that targets the upper back, shoulders, and arms.

The movement involves holding a kettlebell by the handle with both hands and lifting it upward along the front of the body until it reaches chest height.

The upward motion engages the deltoids, trapezius, and biceps, while the downward motion engages the lats and triceps. 

Here’s how you perform it:

1. Stand with feet hip-width apart, holding a single kettlebell in each hand.
2. Let your arms hang comfortably in front of your body, wrists straight, and palms facing inward.
3. Pull the kettlebells up towards your chin using your shoulder blades, keeping your elbows pointing out to the sides.
4. As you lift the weights, ensure they reach your chest level before lowering them back down to the starting position.
5. Repeat the motion for your desired number of reps while maintaining proper form. Remember to engage your core and avoid hunching your back.

The bent-over row is an effective kettlebell training exercise that focuses on strengthening the upper back, shoulders, and arms.

Targeting these muscle groups over the years has helped me improve my posture, reduce the risk of injury, and increase my overall body strength.

Here’s how you perform this exercise:

1. Start by standing with your feet hip-width apart and bending forward, keeping your back straight and hinging at the hips.
2. Hold a kettlebell in each hand, letting your arms hang down towards the floor.
3. Pull the kettlebells up towards your waist, keeping your elbows close to your body.
4. Pause for a moment at the top of the movement before lowering the weights to the starting position.
5. Repeat the motion for your desired reps, keeping your back straight and core engaged throughout the exercise.

Related: Top-Rated Kettlebells for Home Gym

4. Kettlebell Floor Press

The kettlebell floor press is an excellent variation of the traditional barbell bench press or push press performed with a kettlebell instead.

I've recommended this exercise to my clients who experience pain or discomfort in their shoulders when performing the traditional bench press.

This exercise helps to improve upper body strength, build muscle, and increase power in pushing movements.

Here’s how you perform it:

1. Lie down on your back with your feet flat on the floor and a kettlebell in each hand.
2. Start with the weights at your chest level, then press them straight toward the ceiling.
3. Pause briefly at the top of the movement before lowering the weights back down to your chest.
4. Repeat the motion for your desired reps, keeping your core engaged and back flat on the floor throughout the exercise.
5. To make the exercise more challenging, use a heavier kettlebell or increase the range of motion.

The kettlebell shoulder press is a fantastic exercise for strengthening the shoulders, triceps, and upper back. It helps to improve upper body power, build muscle, and increase stability in the shoulder joint.

The kettlebell’s unique shape provides an additional challenge for the shoulder’s stabilizing muscles, which helps build more resilient shoulders.

Here’s how you perform it:

1. Start by standing with your feet hip-width apart and holding a kettlebell in each hand at shoulder height.
2. Press the weights straight up overhead, fully extending your arms.
3. Pause briefly at the top of the movement before lowering the weights back down to your shoulders.
4. Repeat the motion for your desired number of reps, making sure to keep your core engaged and your back straight throughout the exercise.
5. For an added challenge, try using a heavier kettlebell or incorporating a pause at the top of each rep.

Learn More: Kettlebell Chest Exercises to Build Athletic Pecs

6. Kettlebell Push Ups

Kettlebell push-ups are a challenging variation of traditional push-ups that add more difficulty to the exercise. They work the chest, triceps, shoulder girdle, and core, helping build strength and stability.

These kettlebell movements can be modified by using lighter or heavier kettlebells or a single kettlebell for this exercise, which places more emphasis on one arm.

Here’s how you perform it:

1. Start in a traditional push-up position, with your hands on the handles of two kettlebells instead of the floor.
2. Lower your body toward the ground, keeping your back straight and core engaged.
3. Push back up to the starting position, fully extending your arms.
4. Repeat the motion for all your reps, keeping constant tension throughout the exercise.
5. To make the exercise more challenging, try using heavier kettlebells or incorporating pauses at the bottom of each rep.

The kettlebell halo is a dynamic and highly effective exercise for sculpting the upper body, particularly the shoulders and core.

It’s among the pulling exercises to improve shoulder stability and mobility and strengthen the upper body muscles, including the shoulders, chest, back, and abs.

I've always recommended this exercise to my clients who spend long hours sitting in front of a computer or working a desk job.

Here’s how you perform it:

1. Stand with your feet hip-width apart, holding a kettlebell by the horns (the handle) with both hands.
2. Keeping your arms straight, lift the weight up and around your head, passing it from one hand to the other.
3. Move the kettlebell in a circular motion, passing it hand to hand.
4. Repeat the motion for your desired number of reps, keeping your core engaged and your movements slow and controlled.

8. Kettlebell Renegade Row

The kettlebell renegade row is a challenging exercise that targets the back, shoulders, arms, and core.

Not only does it challenge your muscles, but it also requires balance and coordination, making it a great way to improve overall athleticism.

Here’s how you perform it:

1. Start in a push-up position, with your hands on the handles of two kettlebells instead of the floor.
2. Keeping your core engaged, row one kettlebell up towards your waist, keeping your elbow close to your body.
3. Lower the weight back down to the starting position, then repeat the motion with the other arm.
4. Continue to alternate arms, completing a row with each arm for your desired number of reps.
5. Keep your back straight and core engaged throughout the exercise, and avoid rotating or shifting your hips.

Continuing to progress in your upper body kettlebell workout is crucial for building strength and toning your upper body.

As you get stronger, gradually increase the weight of your kettlebell to keep challenging your muscles.

Mixing up your kettlebell exercises to target different muscle groups and avoiding overuse or boredom is also essential.

Incorporating active recovery techniques, such as stretching or foam rolling, into your upper body routine can also help speed up muscle recovery and reduce the risk of injury.

Maintaining proper form and technique is essential to maximize the benefits of each exercise and minimize the risk of injury.

Remember to listen to your body and only increase the weight when you're comfortable and able to maintain proper form.

3. Rest Intervals

Rest intervals are just as important as the workout itself.

Allowing adequate rest time between sets and exercises is essential for your muscles to recover and avoid overuse.

Gradually increasing the number of reps or sets as you get stronger while listening to your body is recommended.

Rest intervals between sets are crucial to the success of resistance training programs, as they allow for the recovery of energy stores, optimization of performance, and promotion of hypertrophy [4].

Paying attention to rest intervals will help you maintain good form and avoid burnout, allowing you to continue progressing in your kettlebell upper body workout.

4. Rest Days Between Routines

You shouldn't underestimate the intensity of kettlebell exercises. Just because they don't use heavy weights doesn't mean they don't pack a punch.

This is why I recommend you do them thrice a week with plenty of time (at least one day) to recover between workout sessions.

Proper rest and recovery between routines can help your muscles recover, allowing you to give your next workout your best.