We all know it’s good to exercise for overall health benefits, stronger bones and longevity but it’s also OK to admit that you want to exercise to get muscular arms.
And let’s not forget that better upper-body strength positively impacts your posture, balance and could even improve your running performance.
So, I enlisted the help of certified personal trainer Melissa Kendter to create a quick five-move workout that targets all the major muscles in the upper body.
How to do this 20-minute upper-body kettlebell workout
This is a circuit workout. Do each exercise below in sequence, rest for one minute then repeat for a total of three rounds.
You will need two kettlebells of the same weight to do this workout and a mat will make the prone exercises more comfortable.
Find out how to do the moves below.
- Gorilla row
- Half-kneeling shoulder press
- Kneeling halo
- Biceps curl
- Skull crusher
1. Kettlebell gorilla row
Muscles targeted: Lats, rhomboids, biceps, core
Time: 40sec Rest: 20sec
How to do it:
- Stand with your feet hip-width apart and a slight bend in your knees, with two kettlebells on the floor in front of you.
- Hinge forward at the hips and push your butt back to take hold of the kettlebells. Your back should be flat, your arms straight and kettlebells directly under your shoulders. This is your starting position.
- Engage your core and, keeping your torso as stationary as possible throughout, lift the kettlebell in your right hand to your waist, bending your right elbow and raising it straight up past your torso.
- Lower the kettlebell to the floor with control.
- Repeat with your left hand, alternating sides with each rep until the time is up.
Form tip: Avoid shrugging your shoulders.
2. Kettlebell half-kneeling shoulder press
Muscles targeted: Shoulders, triceps and core, plus the chest as secondary muscles
Time: 40sec each side Rest: 20sec
How to do it:
- Half-kneel with your right knee on the floor and your left foot on the floor in front of you with your left knee bent at 90° and your left knee directly above your left ankle.
- Hold the kettlebell in your right hand by your right shoulder, with your left arm extended out to the side for balance.
- Engage your core and press the kettlebell overhead until your arm is fully extended.
- Lower to the start position with control.
- Continue for time, then repeat on the other side.
Form tip: Avoid leaning backward.
3. Kettlebell kneeling halo
Muscles targeted: Shoulders, traps, rotator cuff and core, plus the chest as secondary muscles
Time: 40sec Rest: 20sec
How to do it:
- Kneel with your knees hip-width apart, holding the kettlebell upside down in front of your chest with your hands on the sides of the handle.
- Engage your core and, keeping your torso stationary throughout, carefully move the kettlebell slowly around your head in a clockwise direction.
- Repeat the other way. Continue for time, alternating the direction each rep.
Form tips: Keep your elbows soft and keep your movements fluid.
4. Kettlebell biceps curl
Muscles targeted: Biceps and forearms
Time: 40sec Rest: 20sec
How to do it:
- Kneel with your knees hip-width apart, holding the kettlebell in front of you, palms facing forward.
- Keeping elbows pinned to your torso, bend your elbows to lift the kettlebell to your shoulders, then squeeze your biceps hard.
- Slowly reverse the movement back to the start.
Form tips: Avoid using momentum to lift the kettlebell—keep your torso still.
5. Kettlebell skull crusher
Muscles targeted: Triceps and forearms
Time: 40sec Rest: 1min 20sec
How to do it:
- Lie on your back with your feet flat on the floor, holding the sides of the kettlebell handle above your chest. Make sure your back is pushed into the floor or bench and not arching.
- Engage your core and gently press your lower back into the floor. Keeping your elbows fixed in place throughout, squeeze your triceps and slowly bend your elbows to lower the kettlebell behind your head.
- Powerfully extend your elbows to lift the kettlebell back to the starting position.
