Kettlebell Arnold Press
What Kettlebell Arnold Press really gives you is delt size from every angle, driven by an offset kettlebell centre of mass.
How to do 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.
Kettlebell Arnold Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. The next bell up is a big jump, so build reps first.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Keep the set crisp and stop when speed drops.
Common Kettlebell Arnold Press Mistakes
Letting the bell bang the forearm on the way in
Guide the handle around the hand rather than flipping it over.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Easier and Harder Than Kettlebell Arnold Press
Swap Kettlebell Arnold Press For
Kettlebell Arnold Press — Frequently Asked Questions
How do you 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. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Kettlebell Arnold Press work?
The Kettlebell Arnold Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a kettlebell.
How many sets and reps of the Kettlebell Arnold Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Own the rack position before adding size. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Kettlebell Arnold Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Kettlebell Arnold Press?
Try the Smith Upright Row, Lever Shoulder Press V. 3 or the Cable Shoulder Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
