Skip to main content
  1. Home
  2. Health & Fitness

5 essential kettlebell exercises for upper body strength

Key kettlebell exercises to build your arms, back, and chest

By
a man swinging a kettlebell by a blue sky
Taco Fleur / Pexels

Kettlebell exercises can target several muscles, providing a full-body workout that is particularly effective in building upper-body strength, cardiovascular health, and posture.

Recently, upper-body kettlebell workouts have surged in popularity because they are great alternatives to other workout routines that require dumbbells, barbells, and resistance machines.

Recommended Videos

At this juncture, you may think about what effective upper body kettlebell workout you can perform. But do not worry; this guide will take you through the basics, including some upper-body kettlebell workouts you can incorporate into your fitness routine. 

Related: 
Upgrade your daily routine with the best smartwatches for men

Can you build upper body strength with just kettlebells?

Kettlebells.
Andrea Piacquadio/Pexels / Pexels

Yes, exercising with kettlebells alone is enough to build upper body strength. Kettlebells are versatile pieces of equipment; you can push, lunge, press, deadlift, squat, and pull with them, making them excellent tools not just for the upper body alone but also for the lower body and full body workouts. 

Many people choose kettlebell workouts because they are a good way to exercise with light equipment. Kettlebells are accessible in the gym and can be easily stored at home. Also, they often mimic real-life movements while improving upper body strength.

So, if you want to focus on building your upper body strength with kettlebells alone, you are good to go. It can be time-saving and cost-effective. 

How often should you train the upper body for results?

Man flexing biceps.
mahmood sufiyan / Pexels

How often you train your upper body depends on your fitness goals and background. However, for optimal results, you should do it at least twice a week. This should give you plenty of opportunity to train the most essential muscles adequately, including the chest, triceps, shoulders, back, and biceps.

You can create an effective upper-body workout routine in two days. On day one, you can work on the back muscles and biceps, then the chest, shoulders, and triceps the next day. This breakdown is beneficial because it allows you to focus on fewer muscle groups per workout, significantly impacting all of them. 

Moreover, it gives your muscles time to recover between each day of exercise to prevent burnout and soreness.

5 effective upper body kettlebell exercises

Man sitting on the ground working out.
Shutterstock

Single-arm overhead press

A single-arm overhead press with a kettlebell can help build strength throughout your upper body, work the core, and train the shoulder muscles through a full range of motion. 

Instructions:

  1. Stand with your feet hip and shoulder width apart. 
  2. Hold a kettlebell in each hand with your palms facing in.
  3. Starting on your right side, bring the kettlebell up so it is next to your shoulder and your palm is facing forward. 
  4. Brace your core as you press the kettlebell up and past your head until your arm is completely straight. 
  5. Slowly bend your elbow to lower the weight back down to shoulder height before repeating the movement.
  6. Complete the designated number of reps on the right side before switching to the left.

Recommended sets and reps: 4 sets of 8-10 reps

Bicep curls

Kettlebell bicep curls are great for targeting the biceps when you don’t have access to the typical dumbbells or barbells. This curl version creates constant tension throughout the movement, which makes it very effective for engaging the upper body muscles and improving strength. 

Instructions:

  1. Stand with your feet slightly apart and hold a kettlebell in each hand.
  2. Lift the kettlebells to chest level by bending your elbows while keeping your upper arms stationary. Try to keep your elbows tucked into your sides and avoid swinging.
  3. At the top of the movement, squeeze the kettlebell handles to maximize tension before gradually lowering them back down to your sides. 

Recommended sets and reps: 3 sets of 10-12 reps

Overhead tricep extensions

The triceps are located on the back of your upper arms, and they can be effectively targeted with kettlebells when doing overhead tricep extensions. To maintain proper form, be sure to start with a lighter weight for this move and constantly brace your core.

Instructions:

  • Grab a kettlebell by its handle with both hands and hold it over your head so your arms are fully extended.
  • Keeping your upper arms stationary, bend your elbows to allow the kettlebell to come down behind your head.
  • Slowly bring the kettlebell back up so your arms are straight again before repeating the movement. 

Recommended sets and reps: 3 sets of 8-10 reps

Kettlebell rows

Kettlebell rows can help you develop anti-rotational strength in your core and increase hypertrophy in your lats and traps without compromising your shoulders. To maximize the benefits, you should maintain a parallel torso throughout the set and follow strict form. 

Instructions:

  • Start in a standing position with a kettlebell in your right hand. Slightly hinge forward at your hips and place your left hand on your left thigh for support. Your back should be completely straight.
  • Keep your gaze on the floor and fully extend your right arm so the kettlebell is near the ground. 
  • Tighten your core, and bend your elbow to bring the kettlebell up next to your right hip. Keep your elbow tucked into your side throughout the exercise.
  • Pause at the top of the movement for a few moments before releasing the kettlebell back down.
  • Repeat for a designated number of reps before switching sides.

Recommended sets and reps: 4 sets of 8-10 reps per side

Straight arm pullovers

Kettlebell straight-arm pullovers are a good chest exercise alternative if you don’t have access to dumbbells or a barbell. This movement can also help with improving core stability.

Instructions:

  • Lie on your back, and plant your feet firmly on the floor with your knees bent.
  • Grab a kettlebell with both hands and start with your arms extended straight above your chest.
  • Press your lower back into the floor for stability, and brace your core. Keeping your arms straight, allow the kettlebell to fall back behind your head until it briefly touches the floor.
  • Gradually return the kettlebell to the starting position above your chest to complete one rep. 

Recommended sets and reps: 3 sets of 8-12 reps

Tips for developing muscle mass

Man stretching his chest
Ketut Subiyanto / Pexels
  • Train two to three times weekly to maximize progress while giving your muscles time to recover. 
  • Eat plenty of lean protein sources daily to help your muscles repair and build.
  • Make your workouts short and intense to save time while still making progress.
  • Maximize your workout time with compound exercises.
  • Warm up before your workouts and cool down after to help prevent injuries.
  • Get enough sleep and rest to allow your muscles to properly repair.
Christine VanDoren
Christine VanDoren
Contributor
Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her…
Topics

Editors’ Recommendations

Active kids, healthier minds? Study explores kids’ fitness and mental health
Does being more physically active boost your child's mood and protect their mental health?
teen playing football

As a child, I ran and jumped around a lot and played with my friends, so I was generally quite active. Even then, I recall how moving my muscles made me feel better, both mentally and physically. Previous research concludes that physical activity is beneficial for improving mental health, anxiety, depression, stress, self-esteem, and social competence in typically developing children and adolescents, which aligns with what I experienced as a kid.

Recently, researchers wanted to explore whether children who took part in physical education classes and sports were less likely to experience anxiety, depression, and addiction as they became adolescents. Let’s look at the research.

Read more
Ruck pack vs weighted vest: Which is better for your fitness goals?
Which one will help you reach your fitness goals?
Man arms out exercise happy on rocks mountains nature rucking backpack rucksack

You have likely heard about adding extra weight to your body during workouts to burn calories and build muscle. This added weight can show up in numerous ways, from wearing a weighted vest while doing pull-ups to ankle weights during a Pilates class. As a fitness enthusiast myself, I find wearing a vest or heavy backpack while hiking can make quite a difference.

If you are looking to take your workouts up a notch, keep reading to learn about important factors to consider when choosing the best option for you, as well as find out how you stand in the ruck pack vs. weighted vest debate!

Read more
How strong is your grip and how does it affect your mental health? New research
A stronger grip doesn't just level up your deadlift or pull-up game.
kettlebell swing

Grip strength isn’t just important for leveling up your deadlift game or powering through another round of pull-ups; growing research reveals it’s a good indicator of your overall health. Researchers have concluded that hand grip strength could estimate aerobic fitness, muscular strength and endurance, balance skills, coordination skills, and overall fitness levels, especially for older adults. 

A stronger grip doesn’t just help you open that stubborn jar or hang on to your dog’s leash when your pooch is getting a little overexcited; it also comes along with a range of health benefits, such as improved quality of life and lower risk of disability. In an interesting study, researchers wanted to explore if grip strength is also associated with common mental health disorders. Let’s take a look at the research.

Read more