Shoulders Exercise · Kettlebell
Kettlebell Arnold Press
Rotating the wrists from a palms-in bottom position to a palms-forward top position — the Arnold press pattern — takes the shoulder through more of its available rotation than a standard press, which some lifters feel hits the front and side delts more thoroughly. The added rotation means a bit more shoulder control is required than a straightforward vertical press.
Go to the movement steps- Category
- Shoulders
- Equipment
- Kettlebell
- Target
- Delts
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Kettlebell Arnold Press
- Stand with feet shoulder-width apart, holding a kettlebell in each hand at shoulder height, palms turned toward you.
- Brace your core and press the kettlebells overhead, rotating your palms to face forward as your arms extend.
- Pause briefly at the top, then lower the kettlebells back down slowly to the start.
- Complete your planned set count, emphasizing full range of motion and strong peak contraction in the delts.
Quick Exercise Facts
Recommended Sets & Reps by Goal
Medium weight · 90–120s rest
Heavy weight · 2–3 min rest (Calc 1RM)
Light weight · 45–60s rest
Technique & Form Tips
For an overhead press, straighten the elbows as you move the arms upward and control the return. Match the grip, support and path to the demonstration. Other shoulder movements use different arm paths and should follow their own steps.
Common Mistakes to Avoid
- Excessive back arching: Engage your core to maintain a stable torso position while pressing.
- Using the wrong path: Follow the demonstrated path for the equipment and movement instead of forcing every variation into a barbell press.
- Insufficient core bracing: Stabilize your trunk before initiating the upward push.
How to Breathe During This Exercise
Keep breathing; for presses, breathe out as you press and in as you return.
Add the Kettlebell Arnold Press to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Kettlebell Arnold Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Equipment Alternatives
Don't have kettlebell? These target the same delts with different equipment.
Barbell Seated Behind Head Military Press
Cable Alternate Shoulder Press
Dumbbell Arnold Press
Lever Military Press
FAQ
- What muscles does the Kettlebell Arnold Press work?
- The Kettlebell Arnold Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Kettlebell Arnold Press?
- You do the Kettlebell Arnold Press with a kettlebell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Kettlebell Arnold Press?
- One mistake to watch for is excessive back arching: Engage your core to maintain a stable torso position while pressing.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Kettlebell Arnold Press?
- To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.
- What's a good alternative to the Kettlebell Arnold Press?
- The Barbell Seated Behind Head Military Press trains your delts with barbell and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.