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When you want to really work the upper body, pick up a kettlebell. They have an offset center of gravity that engages multiple muscles at once while also improving your grip strength, says Teddy Savage of Planet Fitness. Here, 9 kettlebell arm workouts that bring the burn.
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Double Hitter
Savage likes this combo to hit biceps, triceps, and shoulders.
- Svend press. Hold bell firmly in both hands, push out away from chest.
- Overhead press. Bring bell back to chest, then press overhead, 10x.
Do 3 sets.
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Tricep Work
Trainer Alayna Curry says these work the shoulders and triceps.
- Isolated narrow row. In runner’s lunge, hold bell at side, pull up to waist, 12x.
- Posterior tricep lift. Feet apart, bell behind you. Lift a few inches off back, lower, 15x.
Do 3 sets.
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Biceps & Triceps
Try these moves from trainer Joey Thurman.
- Bicep curls. Slowly do 5 to 25 reps.
- Tricep extensions. Hold bell by handle, lift overhead. Bend elbow so weight drops behind head. Squeeze triceps to drive bell back up, 5 to 25.
Do 2 to 5 sets per sides.
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Quickie Sesh
Trainer Stuart Wade loves this circuit.
- Double bent-over row. Pull two bells to armpits, 10x.
- Floor press. Lie down, legs bent. Push bells over chest, 10x.
- Push press. Bell in each hand in front of shoulders. Bend knees, push bells overhead, 10x.
Repeat 3x.
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Simple Circuit
From Stephanie Wilberding.
- Tall kneeling overhead press. Press bell up, 8x.
- Goblet squat + bicep curl. Hold bell at chest, squat, do curl, 8x.
- Closed grip floor press. Lie down, legs out. Bell at chest, press up. Return to chest, 8x.
Repeat 3x.
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Presses
Trainer Emily Skye says these work the biceps and the back.
- Bird dog rows. Lean on bench, extend right leg back, use right arm to steady. Core tight, left arm rows bell in, 40 seconds. Repeat on both sides.
- Lying kettlebell press, 40 secs.
Rest 1 min., do 3 sets.
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Cleans
TJ Mentus suggests these for the triceps.
- Single-arm clean, 10x. Pull bell from ground to shoulder in one movement.
- Single-arm thrusters, 10x. Bell on shoulder, squat, explode up, push bell overhead.
- Single-arm rows, 10x.
- Single-arm overhead press, 10x.
Do 4x.
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Arm Day
Try these moves from trainer Omar Foster for arm work.
- Halos. Circle the kettlebell around your head, 5x each way.
- Upright row. Stand, pull bell by handles to chin. Lower to hips, repeat 10x.
Repeat 3 sets.
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Arm Challenge
Next, try these moves from Foster.
- Kettlebell snatches, repeat 10x.
- Skull crushers. Lie on back, lower bell back to floor behind head, 15x.
Do 3 sets.