Kettlebell arm exercises are a great tool in your arsenal if your low on equipment or the dumbbells are all in use at the gym! It’s surprising how many different kettlebell exercises use that arms in one way or another, much to the delight of those looking to grow their arms. We have 6 exercises below to help you get the most out of your kettlebells and use them for your isolation work as well as your full body strength and conditioning.
Complete 4 rounds
Some of these exercises are great to add into your full body resistance training sessions and have a secondary impact on working your arms. Whilst others are specifically meant to isolate the muscles in your arms (biceps and triceps).
Have a look at the labels of Primary/Secondary and isolation, this will indicate how the exercise can be used to build your sessions. Primary/secondary exercise are typically done in the main bulk of the session whilst isolation work is done at the end, unless you have very specific bodybuilding goals.
A1) Half Kneeling KB Press
A2) Side Plank
B1) Double KB Gorilla Row
B2) Hollow Hold
C1) Tall Kneeling KB Horn Tricep Extensions
C2) Tall Kneeling Horn Grip KB Curl
If you enjoyed this resource you can find more below, or try Programme, a fitness app that plans every workout for you based on your progress, equipment and lifestyle. This resource was written by Sean Richard Klein. Sean has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.