How To Do & Muscles Worked

kettlebell arnold press

Any standing press exercises are great for strengthening the shoulders. It’s especially functional for whenever you need to reach for and hold anything overhead, like getting things out of a high cabinet or high shelf. This variation with kettlebells is even more challenging for your shoulder stabilizers as your tendons and ligaments must keep the kettlebells steady. This variation will rotate the forearms during the press which will target the arm muscle more: biceps and triceps.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Kettlebell Arnold press

Primary Muscles


Secondary Muscles

Abs Biceps Triceps

Exercise Type

Kettlebell icon

How to do kettlebell arnold press Properly

Step by Step Guide

Begin standing with the feet hip distance apart and hold a kettlebell in one hand at the shoulder with a supinated grip (palm facing you). The kettlebell will rest on the outer wrist.

Press that arm directly overhead as you straighten that elbow and pronate the arm (so the palm faces away from you now). Keep the abs engaged to maintain a neutral spine.

Then, lower that arm down to the start position.

Repeat for the desired repetitions.

Common Mistakes

One common mistake is losing abdominal control which is exhibited by the lower back extended (arching). This is a way of compensating. To avoid this, engage the abs by pulling the belly button to your spine. This will maintain a neutral spine position so the focus can be on strengthening just the shoulders and arms.


Animation of how to do Kettlebell Arnold press