Are you looking for an effective way to bulk up your arms and strengthen your arm muscles? If so, then Kettlebell Arm Exercises are the perfect solution.
They can be used to build muscle mass in both the biceps and triceps while also targeting deep stabilizing muscles for greater overall arm strength.
Whether you’re already familiar with kettlebells or just getting started, this article will provide some great tips on using them to get bigger, stronger arms.
You’ll learn about proper form and safety considerations so that you can get maximum results from these unique exercises without injury.
So, let’s dive into it – let's explore what kettlebell arm exercises can do for you:
Kettlebell Arm Exercises At Home
Here are a couple of kettlebell arm workouts you can do at home:
1. Kettlebell Overhead Press
The kettlebell overhead press primarily targets the shoulders, triceps, and upper back. It is one of the best kettlebell arm workouts for beginners that helps improve shoulder stability, upper body strength, and posture.
Step-Wise Guide To Do Kettlebell Overhead Press:
- Start by standing with your feet shoulder-width apart, holding a kettlebell in one hand at shoulder height.
- Keep your core engaged and your back straight.
- Press the kettlebell directly overhead by extending your arm and straightening your elbow.
- Lower the kettlebell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
2. Kettlebell Preacher Curl
Kettlebell preacher curl has to be on your list of top kettlebell arm exercises for mass as it targets the biceps and forearms. This ingenious workout also helps develop arm strength, increases bicep size and definition, and improves grip strength.
Step-Wise Guide To Do Kettlebell Preacher Curl:
- Sit on a bench or a chair, holding a kettlebell in one hand with your arm fully extended and resting on your thigh.
- Keep your back straight and your core engaged.
- Curl the kettlebell up towards your shoulder by flexing your elbow.
- Squeeze your bicep at the top of the movement.
- Slowly lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
Kettlebell Arm Exercises For Beginners
Listed below are the beginner-level kettlebell arm exercise that is sure to produce results:
3. Kettlebell Row
The kettlebell row primarily targets the upper back muscles, including the rhomboids, lats, and traps. If you are looking for one of the best exercises for arms and abs, kettlebell row should be your best bet.
Step-Wise Guide To Do Kettlebell Row:
- Stand with your feet hip-width apart, holding a kettlebell in one hand.
- Hinge forward from your hips, keeping your back flat and your core engaged.
- Allow the kettlebell to hang down towards the floor with your arm fully extended.
- Pull the kettlebell up towards your chest by retracting your shoulder blade and bending your elbow.
- Squeeze your back muscles at the top of the movement.
- Lower the kettlebell back down to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
4. Kettlebell Bottoms Up Clean
The bottoms-up clean is a challenging arm wrestling exercise that improves grip strength, forearm stability, and shoulder mobility. It also engages the muscles of the hips, glutes, and core.
Step-Wise Guide To Do Kettlebell Bottoms Up Clean:
- Start by standing with your feet shoulder-width apart, holding a kettlebell in one hand with the bell facing upwards.
- Hinge forward from your hips, keeping your back flat and your core engaged.
- Swing the kettlebell back between your legs, then quickly extend your hips and knees to generate momentum.
- As the kettlebell swings forward, keep your forearm vertical and catch the kettlebell at shoulder level with your elbow tucked in.
- Maintain control as you lower the kettlebell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
Advanced Kettlebell Arm Workout For Mass
Let’s have a look at the advanced or pro-level kettlebell arm workouts:
5. Kettlebell Skull Crusher
Are you in search of some top kettlebell arm exercises for advanced athletes? If so, try doing kettlebell skull crusher, which targets the triceps muscles. It helps develop arm strength, increases tricep size and definition, and enhances pushing movements.
Step-Wise Guide To Do Kettlebell Skull Crusher:
- Lie on a bench or the floor, holding a kettlebell in one hand with your arm fully extended above your shoulder.
- Keep your elbow pointed towards the ceiling throughout the exercise.
- Bend your elbow, lowering the kettlebell towards your forehead while keeping your upper arm stationary.
- Extend your elbow, raising the kettlebell back to the starting position.
- Repeat for the desired number of repetitions and then switch sides.
6. Kettlebell Plank Row
Last but not least, kettlebell plank row is a compound arm exercise that targets multiple muscle groups simultaneously, including the back, shoulders, arms, and core.
Step-Wise Guide To Do Kettlebell Plank Row:
- Begin in a high plank position with your hands directly under your shoulders and your feet slightly wider than hip-width apart.
- Place two kettlebells on the floor, shoulder-width apart.
- Position your hands on the handles of the kettlebells, gripping them firmly.
- Engage your core, squeeze your glutes, and maintain a straight line from your head to your heels.
- Start by rowing one kettlebell off the ground, pulling it towards your chest while keeping your elbow close to your body.
- Focus on engaging your back muscles and squeezing your shoulder blade at the top of the movement.
- Lower the kettlebell back to the ground in a controlled manner.
- Repeat the row with the other arm.
- Continue alternating rows for the desired number of repetitions.
Over To You
So now that you know all the ways kettlebell arm exercises can work wonders for building strong and toned arms, what are you waiting for? Weightlifting with kettlebells has many practical benefits and offers amazing results.
No matter if you are a beginner or a more advanced lifter, there is a routine out there that fits perfectly with your needs.
For additional grip strength, buy Gripzilla Tornado to ensure safe and effective exercise.
It's time to get moving and take your fitness routine up a notch! Kettlebell arm exercises have never been easier or more convenient- so why wait?
Start on your journey today.
