Overhead Kettlebell Front Raise

Also known as: two hand kettlebell front raise

In SetGrip: Kettlebell Front Raise (Overhead)

Secondary muscles
Triceps, Forearms
Body part
Shoulders
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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Both hands on one kettlebell make this overhead raise a bilateral lift with a quirk: the bell's mass hangs below your grip and shifts as it rises, feeding the forearms steady extra work. One moderate kettlebell goes a long way, because the overhead finish is where light weight starts feeling heavy.

How to do the Overhead Kettlebell Front Raise

  1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
  4. Extend your arm fully overhead, straightening your elbow.
  5. Lower the kettlebell back down to shoulder height, then return to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Tip: Lead with the elbows and think of reaching wide rather than lifting up.

Muscles worked

Primary

Delts · Shoulders

Front raises hit the front delt, lateral raises the side, and Y or rear raises the back head; whichever you pick, the burn should build across the top of the shoulder by the last few reps.

Secondary

Common mistakes

  • Swinging from the hips — a small bounce at the bottom is the sign of a weight that is too heavy; lighten it and lift from a dead stop.
  • Shrugging as you raise — the traps take over when the shoulders rise toward the ears; keep them down and lead with the elbows.
  • Raising far above shoulder height — on lateral and front raises the upper traps take over past parallel, so stop around shoulder level unless the variation is built to go overhead.
  • Locked elbows — keep a soft bend in the elbow throughout so the load stays on the shoulder rather than the joint.

Sets, reps and where it fits

GoalSets × repsRest
Muscle growth3–4 × 10–1560–90 s
Endurance / finisher2–3 × 15–2045 s
StrengthNot ideal — pick a compound lift for the same muscle—

Raises are accessory work and belong after the presses in a shoulder or push session. Superset lateral raises with a rear delt fly using the same dumbbells for a complete shoulder finisher.

Variations and alternatives

Similar exercises

Frequently asked questions

What muscles does the Overhead Kettlebell Front Raise work?

The Overhead Kettlebell Front Raise primarily works the delts. It also involves the triceps and forearms, which assist the movement and stabilise the joints.

Is the Overhead Kettlebell Front Raise good for beginners?

It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Overhead Kettlebell Front Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.

How many sets and reps should I do?

It depends on your goal. For the Overhead Kettlebell Front Raise, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.

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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.