Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • Arnold Classic
      • Mr. Olympia
      • Results
      • 2022 WSM
    • Fitness Calculator
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Shoulders
Fact Checked
Fact Checked
This article was written by one of our qualified writers, and fact-checked by our experts. The numbers in parentheses (e.g. 1, 2, 3, etc.) throughout the article, are reference links to peer-reviewed studies.
Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists.
Read Our Editorial Process

Kettlebell Arnold Press Exercise Guide and Videos

learn how to do this old-school shoulder builder named after the legend Arnold Schwarzenegger.

Matthew Magnante

Written by Matthew Magnante

Last Updated onDecember 20, 2022

Kettlebell Arnold Press

Kettlebell Arnold Press

The kettlebell Arnold press is a shoulder exercise variation named after the iconic 7x Mr. Olympia Arnold Schwarzenegger. But let’s make something clear, the first-ever Mr. Olympia Larry Scott apparently used to do this exercise before Arnold although the latter really popularized it. 

The idea was to hit all three heads in one movement of which changing position throughout the movement seems to do. This variation combined a lateral/rear raise movement and overhead press and with a shorter range of motion.

Naturally, the basic kettlebell press already involves a similar movement to the Arnold press although the latter is a little more involved. 

In this guide, we explain the muscles worked, how to do it, benefits, and more. 

In This Exercise:

  • Target Muscle Group: Deltoids
  • Type: Hypertrophy and strength
  • Mechanics: Compound
  • Equipment: Kettlebells
  • Difficulty: Beginner, intermediate

Muscles Worked

The kettlebell Arnold press works several muscles of the upper body and we included short descriptions of each one. 

Arnold Shoulder Press

Deltoid anterior

If you look straight down at your upper arm above the biceps you’ll see the visible anterior head of the deltoids muscles. Often overdeveloped because of their contribution to all pressing variations, the deltoid anterior lifts the arm forward into a flexed position. 

Arnold presses are a heavy front delts exercise.

Deltoid Lateral

After the delts anterior on the lateral portion of the glenohumeral joint is the outer deltoids. It makes sense that the delts lateral is capable of lifting the arm up and out to the side from 15-100 degrees based on its anatomical placement. 

Deltoid Posterior

The posterior head is located behind your body and out of sight. But it does have an important function which is assisting in pulling the shoulders blades and arms back behind you. 

Serratus Anterior

Some people call it the boxers muscles and for good reason. The serratus anterior performs its role by protracting the arms forward and upwardly rotating the shoulder blades to lift the arms overhead. It sits near the outer ribs between the pectoralis and latissimus dorsi muscles. 

Triceps brachii 

Triceps are part of the “push” group of muscles that are so crucial to performance in movements such as overhead presses and similar variations. They have three different heads including one on the outer upper arm, one in the middle and a long head on the back and inside of the upper posterior arm. 

What the triceps do functionally is fully extend the arm from a bent position and provide a static resistance to an external force (holding up your body weight). 

Related: The Best Lateral Head Triceps Exercises for Bigger Arms

Core muscles

Kettlebell training is one of the best ways to strengthen your core and make you more functional. Balancing an odd shaped implement overhead will recruit the deep abdominal muscles overtime to stabilize and balance the weight. 

How To Do The Kettlebell Arnold Press

The kettlebell Arnold press is a little different than your standard overhead press using kettlebells or dumbbells. To ensure you get it down pat, we’ve provided step-by-step instructions below. 

Note: You can do these standing or seated. We’ve included instructions for both variations. 

Standing kettlebell Arnold press

  1. Choose a pair of kettlebells that’ll allow you to comfortably perform around 6 reps without straining but that won’t allow you to pump out a ton of reps (e.g, 30+ reps). 
  2. Clean/lift the kettlebells to your front delts either simultaneously or one at a time. Your arms should be in the top of a biceps curl position with your palms facing each other, and elbows tucked into your sides. 
  3. Tense your core, keep your shoulders down and tight.
  4. Open your arms and bring the kettlebells to the overhead press position and retract your shoulder blades.
  5. Press the kettlebells overhead. Stop short of lockout to keep tension on the delts. 
  6. Lower the kettlebells at the same time but not all the way down, and rotate your wrists so that they are facing you. Bring your elbows into your sides and the kettlebells together. 
  7. Pull the kettlebells apart until you’re back into the pressing position and as you press them overhead, rotate your wrists so that your palms are facing away from you. 
  8. Repeat for the desired number of reps. 

Seated kettlebell Arnold press

  1. Grab your kettlebells, clean/lift them to your front delts either simultaneously or one at a time. Your arms should be in the top of a biceps curl position with your palms facing you, and elbows tucked into your sides. 
  2. Tense your core, keep your shoulders down and tight.
  3. Open your arms and bring the kettlebells to the overhead press position and retract your shoulder blades.
  4. Press the kettlebells overhead. Stop short of lockout to keep tension on the delts. 
  5. Lower the kettlebells at the same time but not all the way down, and rotate your wrists so that they are facing you. Bring your elbows into your sides and the kettlebells together. 
  6. Pull the kettlebells apart until you’re back into the pressing position and as you press them overhead, rotate your wrists so that your palms are facing away from you. 
  7. Repeat for the desired number of reps. 

Kettlebell Arnold press tips

  • Use a challenging weight for this exercise but do not use so much weight that you have a hard time performing a few reps with good form. This is not a max lift exercise but rather, one that requires a little more focus to do safely and correctly. 
  • If you’ve never used kettlebells before, start very light and get the form down before you progress with heavier resistance. 
  • The exercise should be performed in the middle range of the movement, not coming down too far or locking out at the down.

Kettlebell Arnold press Variations and Alternatives

Here are some functional kettlebell Arnold press variations and alternatives. 

1. Single-arm kettlebell Arnold press

The two-arm variation is a killer exercise but doing this movement using one kettlebell is a good idea too. By pressing with one side and not the other, you’ll improve your unilateral strength and stabilization.

In nature, we use our limbs unevenly to perform daily tasks and this often affects the balance between two sides. Therefore, training one side separately can help to identify and correct imbalances, but it can increase certain aspects of athletic performance and prevent injury too. 

Whether you do regular weight training or compete in sports, having a weak area can affect your performance and consequently, the outcome. 

2. Kettlebell alternating Arnold press

Rather than pressing both kettlebells at the same time, try pressing one at a time, alternating your left and right arm. This will have similar benefits to the single-arm variation but for some, holding two kettlebells provides more stability.

Learn the basic kettlebell alternating press here.

3. Dumbbell Arnold press

Dumbbell Arnold Press
Dumbbell Arnold Press

Arnold would use dumbbells to perform this exercise and there’s not as much stabilization required compared to using kettlebells. Plus, you can arguably use more weight by grabbing a pair of dumbbells instead which makes it a great strength and muscle builder. 

Benefits of The kettlebell Arnold Press

Let’s talk about the benefits of doing this exercise.

Great warm-up for barbell and dumbbell presses

The Arnold press makes for a great warm-up exercise because let’s face it, you’re not going to be able to train super heavy with this movement if that’s your goal. But the rotation and press do help to get the shoulder joints warmed up. 

Enhance shoulder stability

When done safely, the rotation involved in this exercise can help to enhance shoulder stability which is important for joint health and performance. Learning to slow down and control the different aspects of the movement helps you to improve overall function and development. 

Build and strengthen your upper body pushing muscles

This is the most obvious one, but this exercise can be a fantastic muscle-builder. Although, you’ll need to use enough resistance to challenge the muscles and force the growth and strength adaptation. 

But you don’t have to use super heavy weights to get a productive workout. 

The design of the kettlebell provides a challenge due to the stabilization requirement. 

How to Build Bigger Shoulders: Overhead Press Hypertrophy Guide

Functional carryover

Kettlebells are considered to be very functional training tools. It was designed to be swung around and its odd shape creates more of a challenge when performing many exercises. 

This can cause all of your muscles to have to work differently to control and lift the weights. Therefore, you can develop strength, power, and fitness in various positions which will make you better-rounded and more functional. 

Functional Strength Training: What It Is, How to Do It, and How It Will Radicalize Your Workouts

Exercise variety

Training with the same equipment can get boring after a while. Using different tools can help to mix things up and the challenge of using kettlebells compared to other implements is a great way to continue making progress. 

Additionally, the kettlebell design allows you to do exercises that barbells and dumbbells aren’t as fitting for. 

Incorporate The Kettlebell Arnold Press Into Your Training

The kettlebell Arnold press is a great shoulder exercise variation that adds a unique element to your workouts, especially if you do a lot of basic barbell and dumbbell exercises.

There are several ways that you can effectively include this move in your deltoid training arsenal.

But some of the best ways to take advantage of this movement include using it as a warm-up, finisher, doing it for straight sets (e.g, 3-4 sets of the chosen rep range) with decent weight, and including it as part of a superset, or circuit training routine.

Sets and reps

The kettlebell Arnold press is not a max weight lift, but you should use a weight that will challenge you in the 6-15 rep range.

Feel free to try different rep ranges as long as there’s no excessive straining as this could result in injury.

3-4 sets should be sufficient to not only train your muscles but to also get the movement down and take advantage of the functional benefits. 

Ultimately though, the sets and reps will depend on your goals. 

Try the One Kettlebell Workout

Wrapping Up

The kettlebell Arnold press is a unique exercise that will both challenge your stabilization (if using enough resistance, of course) and build strength and muscle mass.

It offers several benefits and training variety and there are some great variations of this movement too, just in case you want to mix things up. 

Be sure to add this Arnie-inspired exercise into your next shoulder workout.

Also be sure to check out our section on kettlebell training for workout ideas and more. 

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Exercise Guides Shoulders
Previous Post

Australian Bodybuilder Turns Heads With Insane 10,000 Calorie, $180,000 Diet

Next Post

Whey Vs. Beef Protein – Which is Best?

Matthew Magnante

Matthew Magnante

Matthew is an ACE (American Council On Exercise) certified fitness professional who has had a passion for fitness since elementary school and continues to research and learn how to build muscle effectively through training and diet. He also loves to help others to achieve their fitness goals and spread the knowledge where needed. Matthew's other passions include learning about mindfulness, strolling through nature, traveling, and always working to improve overall.

Related

Kettlebell Sumo Squat Guide

Kettlebell Sumo Squat Guide: Muscles Worked, How-To, Benefits, and Alternatives

Love ‘em or hate ‘em squats deserve a place in almost everybody’s workout. No exercise works your legs like squats,...

Best Compound Shoulder Exercises

The 16 Best Compound Shoulder Exercises and Workouts

The deltoids or shoulders are one of the most eye-catching muscle groups in the human body. It doesn’t matter if...

Best Kettlebell Core Exercises

15 Best Kettlebell Core Exercises and Workout for Stronger Abs

There is no denying the convenience of bodyweight abs exercises. Requiring nothing more than a mat, you can pump out...

Kettlebell Renegade Row

Upper Body Kettlebell Exercises + Workouts

Many people believe that you need access to a well-equipped gym to get strong and build muscle. They assume that...

Exercises Per Muscle

How Many Exercises Per Muscle – A New Perspective

Except for workout minimalists, most lifters train their muscles with multiple exercises. They combine compound and isolation exercises and different...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Video: Rapper Tekashi 6ix9ine Hospitalized after Savage Beating in Gym Locker Room

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Hassan Mostafa Builds Tree Trunk Legs During Off-Season Training

Sergio Oliva Jr. Teases Imminent Bodybuilding Return: “If it’s Meant to Be, It’ll Be. Either Way Ima be Ready”

Bob Cicherillo Says Samson Dauda & Derek Lunsford Equal Threats to Hadi Choopan’s Title at 2023 Mr. Olympia

Big Ramy Training Partner Dennis James Calls Out Bob Cicherillo for ‘Misleading’ Comparison

Reviews

Best Preacher Curl Benches

10 Best Preacher Curl Benches in 2023 (Review & Ranked)

Ancheer Treadmills Review

6 Best Ancheer Treadmills in 2023 (Review & Ranked)

Best Bone Broth Supplements

10 Best Bone Broth Supplements of 2023 (Reviewed & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Arnold Classic
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • News
    • Mr. Olympia
    • 2022 WSM
    • Diet
    • Motivation
    • Videos
    • Food Facts
    • Fitness Calculator

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.