kettlebell arm workout

Kettlebell Arm Workout for Mass: A How-To Guide and Exercises

Few exercises isolate the muscles of the arm as well as kettlebell workouts. Not only will you build muscle in your arms, but you’ll also develop your core and even burn fat, depending on the workout program you follow.

Unlike weights or other machines, kettlebells are designed to engage your whole body in every exercise and maximize your use of stabilizer muscles. Plus, they don’t require any heavy lifting that could cause damage to your joints or back.

To get the most out of your kettlebell arm workout routine, remember to keep an eye on these four factors: intensity, sets, reps, and rest periods.

You’ll want to keep intensity high by challenging yourself with heavier weights or increasing the number of repetitions per set without sacrificing proper form.

Kettlebell Exercise Overview

A kettlebell is a type of weight that allows you to workout with a more intense level of resistance than traditional dumbbells. Kettlebells can help tone your arms, improve your grip strength, and even increase your cardiovascular endurance.

Plus, they’re really fun to use! You might not be able to pick up a kettlebell right away, so start off by using them in conjunction with weights or other tools. The best way to do this is by choosing one arm at a time, and holding the weight in the opposite hand (i.e., if you’re working out your left arm, hold the weight in your right hand).

Hold it close to your body and don’t let it go until the exercise has been completed on both sides.
Then switch arms until you’ve done an equal number of reps on each side. The goal is at least 8 repetitions per set for every exercise.

Why Use Kettlebells?

Kettlebells are a great way to build muscle mass in your arms. They are easy to use and don’t require a lot of space, making them perfect for home workouts. Plus, they are relatively inexpensive compared to other workout equipment. If you have never used kettlebells before, it’s important to start with low weights until you get the hang of the movements.

Setting Up Your Exercise Area

Before you start your workout, it’s important to have the right equipment and space. For this workout, you’ll need a kettlebell or two of different weights. If you don’t have a kettlebell, you can use a dumbbell instead. You’ll also need a mat or towel to protect your flooring.

Choose an area in your home with enough space to swing your arms without hitting anything. If you’re working out outdoors, make sure there’s enough room and that you’re not in the way of foot traffic. Place the heavier kettlebell on one side of your body and the lighter one on the other side.

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Stand up straight with your feet hip-width apart. Push your butt back so you’re standing tall like a plank (hold this position throughout). Grasp both handles firmly in each hand. Your hands should be positioned at shoulder height with elbows bent slightly and feet planted firmly on the ground.

Selecting a Weight You Can Handle Safely

Use a weight that’s about 50% of your one-rep max. For example, if you can curl 20-pound dumbbells for one rep, then you should use a 10-pound kettlebell. If you don’t know your one-rep max, start with a lighter weight and work up to something heavier. Don’t worry too much about the weight being perfect; just focus on using a weight that’s challenging but doable.

Tips for Picking Out the Right Equipment

You don’t need a lot of equipment to do a kettlebell arm workout for mass. All you really need is a kettlebell, some space to move around, and a little bit of knowledge about the exercises.

Here are some tips for picking out the right equipment:

  1. Choose a weight that is challenging but not too heavy. You should be able to complete all the reps with good form.
  2. If you’re new to kettlebells, start with a lower weight and work your way up.
  3. If you’re using a kettlebell for the first time, be sure to ask someone at the gym or a certified trainer for help.

They can show you how to properly hold and swing the kettlebell. The most important thing to remember when doing any type of kettlebell arm workout for mass is that you want to keep your abs tight and your back straight. That will make it easier on your body and increase the effectiveness of the movements.

The next thing you’ll want to do is learn more about what muscles these exercises target so you know which ones to focus on.

Related: The 10 Most Effective Back Workouts With Dumbbells

These workouts can make a huge difference in strength and endurance, as well as improve mobility in the shoulders, spine, arms, hands, hips, and legs – basically, anywhere they’ll get used! And they won’t just improve your strength – because they use such big muscle groups – they’ll also help melt fat off like crazy!

Clean and Press

  • Reps: 12

Start with the kettlebell on the ground. Bend over and grip the kettlebell with an overhand grip, keeping your feet shoulder-width apart. From here, drive through your heels to explosively stand up, pulling the kettlebell up to your shoulder as you do.

As the kettlebell reaches your shoulder, flip your wrist so that your palm is now facing forward, then press the weight overhead. Lower back down to the starting position and repeat. Once you have completed 12 reps of this exercise, move on to Exercise: Kettlebell Swing, 12 reps.

Single-Arm Swing

  • Reps: 20

To perform a kettlebell swing, hold the weight in both hands at chest level with your arms straightened and knees slightly bent. Keep your back flat and core tight as you push your hips out behind you while simultaneously swinging the kettlebell between your legs (like a jump rope).

Swing it back around in front of you while pushing off of the ground with one foot; swing it again going in the reverse direction; complete 12 swings total before repeating from the beginning.

Front Raise Exercise

  • Reps: 10

The front raise is a great exercise to target the anterior deltoid or the front part of your shoulder. For this exercise, you will need a kettlebell of moderate weight. Start by standing with your feet shoulder-width apart and the kettlebell in front of you at arm’s length.

Keeping your core engaged, slowly lift the kettlebell up until your arm is parallel to the ground. Be sure to keep your palm facing down throughout the movement. Return to the starting position and repeat for 10 reps.

Bent Row Exercise

  • Reps: 8

The kettlebell arm workout for mass is a great way to build muscle in your arms. This exercise is performed by holding a kettlebell in one hand and bending at the waist. The other hand can be placed on a chair or other support. Slowly row the kettlebell up to your chest, pause, and then lower it back down. Repeat for eight reps.

 Two-Hand Reverse Lunge Exercise

  • Reps: 8 for each leg

For this move, you’ll need a light kettlebell. Start by standing with your feet hip-width apart, the kettlebell in front of you on the ground. Squat down and grab the kettlebell with both hands, then stand back up, holding it at chest level.

Step back with your left leg into a reverse lunge, then drive through your heel to stand back up. As you stand, press the kettlebell overhead. Lower it back down to chest level and repeat on the other side. Be sure to keep your abs engaged throughout the entire movement and don’t allow yourself to lean forward as you squat. Perform eight reps for each leg.

Upright Row Exercise

  • Reps 10:

Grasp the kettlebell with both hands and hold it at arm’s length in front of your thighs, with your palms facing your body. This will be your starting position.
Keeping your lower back in its natural arch, bend at the hips and knees, and lower your torso until it’s almost parallel to the floor.

As you do this, move the kettlebell back between your legs. Now drive your heels into the floor to explosively stand up, pulling the kettlebell straight up in front of you to shoulder level as you do. Reverse the motion, going back down into a deep squat and allowing the kettlebell to swing back between your legs.

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That’s one rep. Do 10 reps per set. For all exercises, remember to keep good form, don’t over-extend yourself, or let the weights rest on your shoulders. If you’re not sure about any aspect of an exercise’s form, ask someone who is qualified for advice or guidance.

Bent Press Exercise

The bent press is a great exercise for targeting the shoulders, triceps, and chest, all in one move. Plus, it’s a great way to build core stability and strength. Here’s how to do it: Start with the kettlebell in your right hand, and press it overhead. As you press the kettlebell up, bend your body to the left, keeping your right arm straight. Lower the kettlebell back to the starting position, and repeat on the other side.

Snatch Balance Push Press Exercise

  • Reps: 8-10 on each side

The snatch balance push press is a compound exercise that targets the shoulders, triceps, and upper back. This exercise is performed by holding a kettlebell in one hand and using the other hand to push the weight overhead.

The non-working arm should be kept close to the body to help stabilize the weight. To perform this exercise, start with the kettlebell on the floor and your feet shoulder-width apart.

Squat down and grab the kettlebell with an overhand grip, then stand up and press the weight overhead. As you lower the weight back down to the starting position, keep your core engaged and your elbow close to your body. Perform 8-10 reps on one side before switching to the other side.

Windmill Exercise

  • Reps: 10 on each side
  • Set: 2

The windmill is a great exercise to add to your kettlebell arm workout for mass. This exercise works the shoulders, triceps, and lats all at once. Plus, it’s a great way to get your heart rate up and get in a good cardio workout. Here’s how to do the windmill with a kettlebell.

Stand with your feet about shoulder-width apart and hold the weight close to your chest with both hands facing forward. Now bring one knee up towards your chest while simultaneously bending from the waist and twisting that same side until you are resting on one leg with a straight knee.

Related: 15 Arm Exercise Machines to Build Stronger Arms

Hold this position for 10 seconds before returning to starting position and repeating on the opposite side. Do 2 sets of 10 reps per side (20 total). It may seem like an easy move but be warned: as soon as you start cranking out those reps, things will start to feel much more difficult.

Hammer Curl Exercise

  • Reps: 8

Perform this exercise by sitting on the ground with your knees bent. Hold a kettlebell with both hands using an overhand grip. Allow the weight of the kettlebell to rest against your forearms as you extend them and curl your hands towards your shoulders. Pause for two seconds before lowering them back down to the start position.

Bottom Squat Pulse Exercise

Start by holding a kettlebell in each hand with your feet shoulder-width apart. Keeping your shoulders down and your core engaged, lower into a squat until your thighs are parallel to the ground. From here, pulse up and down a few inches, then stand back up to the starting position. Complete three sets of 12 reps.

The Benefits of Kettlebell Exercise

Kettlebell exercise is a great way to build muscle mass in your arms. This type of exercise uses a weight that is attached to a handle, which allows you to swing it around in different directions. The swinging motion of the kettlebell provides resistance, which helps to tone your muscles and improve your cardiovascular health.

Additionally, kettlebells are relatively inexpensive and easy to find, making them a great option for those looking for an at-home workout. Here’s a list of exercises for you to try: Bicep Curls: Place one foot behind you, then bend down and grasp the kettlebell with both hands.

Related: 10 Dumbbell Arm Workouts So Effective You’ll Skip the Gym

Curl up as far as possible without moving your feet. For added difficulty, hold onto something solid with one hand while performing this exercise. Continue this movement with both arms until they’re straight out in front of you (the last repetition should be difficult).

Be sure not to move from your bent position or use the momentum from your hips/legs during this movement – keep all tension on the biceps! Triceps Extensions: Stand up straight with feet about shoulder-width apart and place the kettlebell on the ground between feet.

The Bottom Line

The kettlebell arm workout for mass is an excellent way to build strength and size in your arms. This workout can be done at home with just a few pieces of equipment. The key is to use heavy weights and perform the exercises with good form. Remember to warm up before you start lifting and to cool down after your workout.

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