Shoulders · Kettlebell
Kettlebell Arnold Press
How to do the kettlebell arnold press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Hold a kettlebell racked at each shoulder, palms facing you. As you press overhead, rotate your palms to face forward at the top. Reverse the rotation as you lower the bells back to the start.
- 1Front and side delts working as you rotate and press overhead
- 2Core engaged and glutes tight to stay stable through the rotation
- 3Shoulder blades pulled down and back to support the press
Common mistakes
- Overarching your lower back; keep the ribs tucked
- Letting your wrists collapse; keep them neutral
- Rushing the rotation; control the transition
Muscles worked
The kettlebell arnold press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the kettlebell arnold press 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.