Shoulders · Kettlebell
Kettlebell Arm Bar
How to do the kettlebell arm bar, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back and press a kettlebell straight up with one arm, locking the elbow. Bend the same-side knee and roll onto your opposite hip, keeping the bell stacked over your shoulder the whole time. Hold the position with the arm vertical and the chest open.
- 1Keep the kettlebell stacked directly over your shoulder joint
- 2Feel a stretch open across your chest and front shoulder
- 3Drive the wrist tall and keep the elbow locked
Common mistakes
- Don't let the bell drift behind or in front of your shoulder
- Avoid bending the elbow or letting the wrist bend back
- Don't rush the roll; move slowly and stay controlled
Muscles worked
The kettlebell arm bar works the obliques, front delts, external rotators, triceps, forearms, upper abs, lower abs, side delts, and internal rotators.
- ObliquesSupport
- Front DeltsSupport
- External RotatorsSupport
- TricepsSupport
- ForearmsSupport
- Upper AbsSupport
- Lower AbsSupport
- Side DeltsSupport
- Internal RotatorsSupport
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- GlutesMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the kettlebell arm bar for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.