Kettlebell Arm Exercises (14 Workouts for Toned Arms)

The double or single-arm bicep curl is an excellent exercise for the kettlebell bicep workout which will activate biceps brachii, brachialis, and brachioradialis.

How to Perform a Standing Kettlebell Bicep Curl:

1. Assume a standing position and pick two kettlebells of the appropriate weight.
2. Keep your feet wider than shoulder-width apart and back flat during the movement.
3. Start the exercise by curling both kettlebells towards your shoulders without flexing at your shoulder joint to compensate for the movement.
4. When the kettlebell reaches the top position, hold it for one second.
5. Reverse the motion by slowly extending and lowering the elbow to return to the starting position.
6. Repeat for 10 reps, 4 sets, and rest 90 seconds between each set.

3. Kettlebell Tall Kneeling Press

Kettlebell tall kneeling press is another excellent kettlebell tricep workout exercise that follows the vertical push movement pattern and activates your triceps brachii, pectoralis major, and anterior deltoid.

How to Perform a Kettlebell Tall Kneeling Press:

1. Assume a kneeling position and pick an appropriately sized kettlebell into each hand.
2. Keep your back flat by activating abdominal muscles and glutes.
3. Start the exercise by pushing kettlebells toward the ceiling and above your head.
4. When your elbows are fully extended, slowly return the kettlebells to the starting position by bending your elbows and adducting the shoulders.
5. Repeat for 3 sets, 8 reps, and rest 2-3 minutes between each set.

Kettlebell half-kneeling press is a variation of the previous kettlebell arm workout exercise that targets the same muscle groups but involves a different level of core activation.

How to Perform a Kettlebell Half-Kneeling Press:

1. Assume a half-kneeling position with your right foot forward and take two kettlebells in each hand.
2. Keep your back flat and avoid bringing your shoulders forward or excessively rotating them inwards during the movement.
3. Start the exercise by performing a kettlebell overhead extension.
4. When your forearm and upper arm are in line, and your elbow is fully extended, reverse the motion to return to the start.
5. Repeat for 4 sets, 6 reps, and rest for up to 3 minutes between each set.

5. Kettlebell Goblet Squat

A kettlebell goblet squat is an excellent kettlebell arm workout exercise for developing isometric strength in your triceps and biceps muscles.

It belongs to both isometric kettlebell tricep exercises and kettlebell bicep exercises.

How to Perform a Kettlebell Goblet Squat:

1. Assume a standing position wider than shoulder-width apart and place the quality adjustable kettlebell in the starting goblet position.
2. Start the exercise by squatting down until your thigh reaches parallel to the ground.
3. When your thighs parallel the ground, reverse the motion by extending your ankles, knees, and hips to return to the starting position.
4. Repeat for 4 sets, 12 reps, and rest for 90 seconds between the sets.

Kettlebell regular row is one of the best kettlebell back exercises for developing strong bicep, rear deltoids, lats, and trapezius muscles.

How to Perform a Regular Kettlebell Row:

1. Assume a standing position and pick two kettlebells of the appropriate weight.
2. Bend your torso forward while keeping your back flat and knees slightly flexed.
3. Your feet are shoulder width apart, elbows extended, while kettlebells hang from both hands.
4. Start the exercise by rowing both kettlebells towards your hips to activate the bicep and lats.
5. When the kettlebell reaches close to the level of the hip, reverse the motion to return to the starting position.
6. Repeat for 4 sets, 8 reps, and rest for 3 minutes between the sets.

7. Kettlebell Suitcase Row

A kettlebell suitcase row is an excellent kettlebell arm workout exercise for developing your biceps muscle.

How to Perform a Kettlebell Suitcase Row:

1. Assume a standing position and pick two kettlebells of the appropriate weight.
2. Bend your torso forward while keeping your back flat and knees slightly flexed.
3. Your feet are shoulder width apart, elbows extended, while kettlebells hang from both hands.
4. Start the exercise by rowing both kettlebells toward the middle of your stomach.
5. This will activate your traps more instead of the lats, like in the previous exercise.
6. Hold one second in the top position and reverse the motion to return to the starting position.
7. Repeat for 4 sets, 8 reps, and rest for up to 3 minutes between each set.

Kettlebell bottoms up clean is a complex compound exercise that should be performed with a lighter kettlebell first.

How to Perform a Kettlebell Bottoms up Clean:

1. Assume standing and place the kettlebell on the floor between your legs.
2. Keep your feet shoulder-width apart and take a pronated grip with your right hand while bending in your hips, knees, and ankles.
3. Start the exercise by performing the clean movement to bring the kettlebell to the top position.
4. When you reach the top position of the clean kettlebell exercise, put the kettlebell on the floor and repeat the whole process.
5. Repeat for 6 reps, 4 sets, and rest as much as you like between the sets so you can perform all 6 reps with maximal intensity.

9. Kettlebell Plank Row or Renegade Row

Kettlebell plank row or renegade row is a complex exercise performed in the push-up or plank position.

How to Perform a Kettlebell Plank Row or Renegade Row:

1. Assume a plank position on two kettlebells of the appropriate weight.
2. Keep your back flat by activating abdominal muscles and glutes, and avoid sagging your butt throughout the exercise.
3. Start the exercise by rowing your right kettlebell toward your stomach while slightly shifting your torso for better balance and keeping your left kettlebell on the floor.
4. When the kettlebell reaches the top position, reverse the motion to return to the starting position and repeat the same with the left arm.
5. Repeat for 12 reps, 4 sets, and rest as little as possible between the sets.

Kettlebell cleans are similar to kettlebell bottoms-up cleans, but you never drop the kettlebell on the floor and continue to perform the clean motion perpetually.

How to Perform the Kettlebell Clean:

1. Assume a standing position slightly wider than shoulder-width apart and place the kettlebell between your feet.
2. Slightly bend your ankles, hips, and knees to take a pronated grip on the kettlebell.
3. Start the exercise by performing the clean kettlebell motion until the kettlebell reaches the top position.
4. Reverse the motion to return the kettlebell to the hanging position without bringing it to the floor and repeat the whole process.
5. Repeat for 4 sets of 8 reps, and rest for 3-5 minutes between the sets.

11. Kettlebell Clean & Press

Kettlebell clean and the press is a complex compound exercise targeting all body muscles, including triceps and biceps brachii.

How to Perform a Kettlebell Clean and Press:

1. Assume a standing position slightly wider than shoulder-width apart and place the kettlebell between your feet.
2. Slightly bend your ankles, hips, and knees to take a pronated grip on the kettlebell.
3. Start the exercise by performing the clean kettlebell motion until the kettlebell reaches the top position.
4. Continue by pushing the kettlebell upwards in the overhead position and stop when the elbows are fully extended.
5. Return the kettlebell to the starting position and repeat the whole process.
6. Perform 6 reps, 4 sets, and rest 3 minutes between the sets.

Kettlebell squat and press combine regular squats with overhead pressing motion and activates your triceps muscles on the way up.

How to Perform a Kettlebell Squat and Press:

1. Assume a standing position with your feet shoulder-width apart and hold kettlebells in the top clean position.
2. Start the exercise by squatting down while holding the kettlebell in a clean position.
3. When your thighs parallel the floor, reverse the motion to return to the standing position.
4. Press both kettlebells over your head until your elbows are fully extended.
5. Bring the kettlebell to the starting position and repeat the whole process.
6. Perform 8 reps, 3 sets, and rest for 2 minutes between the sets.

13. Kettlebell Lunge and Press

Kettlebell lunge and press is another hybrid exercise that will effectively target all major muscles of your body, including your biceps brachii.

How to Perform Kettlebell Lunge and Presses:

1. Assume a standing position and hold kettlebells in each hand.
2. Start the exercise by lunging forward with your right leg and pressing the kettlebells simultaneously above the head.
3. Bring the kettlebell down in the starting position and lunge forward with your left leg.
4. Repeat the same process.
5. Perform 10 steps with both legs, 3 sets, and rest for 3 minutes between the sets.

Kettlebell sits, and the press is the last hybrid exercise on our list. It will effectively target all three heads of your triceps.

How to Perform a Kettlebell Sit and Press:

1. Assume a sitting position with your knees fully extended and back flat, and hold kettlebells in each hand.
2. Start the exercise by abducting your shoulders and extending your elbows to bring the kettlebells into the overhead press position.
3. Stop when your elbows are fully extended.
4. Reverse the motion by adducting your shoulders and flexing your elbows to return to the starting position.
5. Repeat for 8 reps, 4 sets, and rest for 2 minutes between each set.

To tone your arms with kettlebells, you must implement proper tricep and bicep kettlebell workout exercises that will target all major muscles of your upper arm.

These exercises must hit additional muscles, such as the brachialis and brachioradialis.

However, you must also implement the principle of progressive overload, which means increasing the volume for every following workout session to avoid a plateau [2].

This is scientifically proven to be the best for hypertrophy training and will support muscle growth, recovery, and strength gains the most [3].

Additionally, you will need to be aware of the potential overtraining issues if you fail to use proper programming, such as short rest periods, too much weight, or similar [4].

Ultimately, the most important thing is to stay consistent and aim for at least one or two arm workouts per week to avoid losing your muscles.

"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."
- Jace Fuchs, Certified Personal Trainer