Kettlebell Arnold Press
Also known as: arnold press kettlebell, single arm kettlebell arnold press, one arm kettlebell arnold press, kettlebell single arm arnold press, kb arnold press, kettlebell arnold shoulder press
- Primary muscleDelts
- EquipmentKettlebell
- DifficultyIntermediate
- TypeCompound · Push
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Running the Arnold rotation with kettlebells changes the feel completely: each bell rests against the forearm and shifts its center of gravity as the palm turns, so grip and the small stabilizers work through the whole arc. Go lighter than the dumbbell Arnold press and keep the trunk braced, because the offset bells punish a soft midsection.
How to do the Kettlebell Arnold Press
- Stand with your feet shoulder-width apart, holding a kettlebell in each hand at shoulder height with your palms facing towards you.
- Engage your core and press the kettlebells overhead, rotating your palms to face forward as you extend your arms.
- Pause at the top of the movement, then slowly lower the kettlebells back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Secondary
- Triceps — The triceps lock out the elbow on every press and dominate close grip and skull press variations.
- Upper Back
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Where it fits in a workout
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without kettlebell
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.