Smart Workout Diary

Kettlebell Arnold Press

The Kettlebell Arnold Press is a bilateral overhead pressing exercise that combines shoulder rotation with a press. It primarily trains the deltoids, with assistance from the triceps and upper chest. It supports shoulder strength, overhead control, and pressing coordination.

Demonstration

Kettlebell Arnold Press — demonstration 1
Kettlebell Arnold Press — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold two kettlebells in the front-rack position at shoulder level, elbows slightly in front of the body.
  2. Brace: Tighten your abdomen and glutes, keep your ribs stacked over your pelvis, and maintain neutral wrists.
  3. Rotate: Begin with palms facing toward you; smoothly rotate the elbows outward as you start pressing.
  4. Press: Press both kettlebells overhead in a controlled path until the arms are straight and the bells are balanced above the shoulders.
  5. Finish and return: Keep the neck relaxed and avoid leaning back. Lower the bells under control while reversing the rotation until they return to the front-rack position.
  6. Repeat safely: Use a load that allows smooth rotation and stable overhead control; stop if you cannot keep the torso steady or wrists comfortable.
Muscle Group
Delts
Other Muscle Groups
Triceps, Upper Chest
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Keep the bells close: A close, controlled pressing path reduces unnecessary strain and improves balance.
  2. Do not turn it into a backbend: Keep the glutes and abdomen engaged instead of flaring the ribs to finish the press.
  3. Control the rotation: Rotate smoothly; do not force the shoulders or let the kettlebells swing around the wrists.
  4. Start light: The rotating path can be more demanding than a standard press, so master it with manageable kettlebells first.
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