Shoulders / Intermediate / Compound (multi-joint)

Kettlebell Arnold Press

A kettlebell exercise for the front delts and side delts, with the triceps assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps

Equipment

Kettlebell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
2. Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
3. Return the kettlebell to the starting position, with the palm facing in.

Common mistakes

• ✗ Rotating too heavy a weight quickly.

  Why it hurts: Rotation combined with pressing overhead can pinch the rotator cuff tendons.

  ✓ Instead: Use lighter weights than your normal press and turn the palms slowly as the dumbbells rise.

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