9 Arm-Strengthening Kettlebell Workouts

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.