Video Coming Soon
We're working on adding video demonstrations for this exercise.
Kettlebell Arnold Press
Kettlebell Arnold Press is a rotational overhead press targeting all deltoid heads, triceps, and upper chest to build shoulder strength, stability, and muscle balance; ideal for upper body conditioning and hypertrophy.
About Exercise
Equipment
Kettlebell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Triceps
8/10Long Head, Lateral Head, Medial Head
Chest
6/10Upper Chest
Traps
4/10Upper Traps
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart. Hold kettlebells at shoulder height with palms facing your body and elbows bent.
- Press kettlebells upward while rotating wrists outward.
- Extend arms fully overhead with palms facing forward.
- Engage core at the top to stabilize.
- Lower kettlebells slowly while rotating wrists inward.
- Return to start position with palms facing body.
- Pause briefly before next rep.
Coaching Tips
Form Cues
- Rotate wrists smoothly
- Keep elbows forward
- Brace core tight
- Avoid arching back
- Press straight up
Breathing
Inhale during descent, exhale as you press and rotate upward while bracing core.
Tempo
3-0-1
Range of Motion
Start with elbows at 90 degrees and palms facing body; end with arms fully extended overhead and palms forward, kettlebells above shoulders.
Safety
Safety Notes
- Start with light weight to master rotation
- Maintain neutral spine to avoid lower back strain
- Stop if shoulder pain occurs
- Ensure wrist alignment to prevent strain
- Use lighter loads than dumbbell version initially
Spotting
Spotting not typically required; assist from behind if using heavy loads by supporting elbows during descent.
Common Mistakes
- Using momentum from legs
- Allowing back to arch
- Incomplete rotation
- Flared elbows at bottom
- Loose grip on kettlebells
When to Avoid
- Shoulder impingement
- Wrist instability
Flexibility Needed
- Full shoulder flexion
- Adequate wrist mobility
Build Up First
- Master basic overhead press
- Proper kettlebell clean technique
Also known as
Arnold Kettlebell Press, Rotating Kettlebell Shoulder Press, Kettlebell Rotational Press
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Kettlebell Tate Press
Kettlebell, Flat Bench
Triceps
Kettlebell Bent Press
Kettlebell
Shoulders
Kettlebell Push Press
Kettlebell
Shoulders
Kettlebell Clean Press
Kettlebell
Glutes, Shoulders
Kettlebell Angled Press
Kettlebell
Shoulders
Kettlebell Seated Press
Kettlebell, Flat Bench
Shoulders
Dumbbell Arnold Press
Dumbbells
Shoulders
Kettlebell Shoulder Press
Kettlebell
Shoulders
Kettlebell Lunge and Press
Kettlebell
Quads, Shoulders
Kettlebell Single-Arm Z Press
Kettlebell
Shoulders
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
