Kettlebell Arnold Press
A single-arm kettlebell press that starts with the bell in front of the face, palm facing you, and rotates to palm forward on the way up. Adds rotation and a longer front-delt range to the standard kettlebell press.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Rotator Cuff
- Serratus Anterior
- Obliques
- Sets
- 3
- Reps
- 8–10 per side
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Stand holding one kettlebell in front of your face at chin height, palm facing you and elbow in front of your ribs.
Brace your trunk and squeeze the glute on the working side.
Press the bell up while turning the palm to face forward.
Finish with the arm locked and the bell stacked over the shoulder.
Reverse the path, turning the palm back toward you as the bell returns in front of your face.
Complete all reps, then switch arms.
Breathing: Exhale as you press, inhale as you lower.
Coaching tips
Rotate as you rise
Elbow leads the turn
Stay square, don't lean
Common mistakes
Leaning away from the working arm
Rotating only at the wrist
Letting the bell flop onto the forearm
Rushing the lowering
Safety notes
Start lighter than your normal press; the rotation adds strain at the front of the shoulder.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.