Shoulders · Kettlebell
Kettlebell Kneeling One Arm Bottoms-up Press
How to do the kettlebell kneeling one arm bottoms-up press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Kettlebell
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Kneel tall and hold a kettlebell upside down at shoulder level, gripping the handle hard so the bell balances above your fist. Brace your core and press straight overhead, keeping the bell balanced, then lower under control.
- 1Feel your shoulder and forearm fighting to keep the bell balanced
- 2Grip the handle hard and keep your wrist stacked
- 3Press straight up with your elbow under the bell
Common mistakes
- Don't let the bell tip forward or back
- Avoid over-arching your back; keep ribs down
- Don't loosen your grip mid-press
Muscles worked
The kettlebell kneeling one arm bottoms-up press mainly works the front delts and forearms, with the triceps, external rotators, mid chest, upper abs, side delts, and internal rotators assisting.
- Front DeltsPrimary
- ForearmsPrimary
- TricepsSupport
- External RotatorsSupport
- Mid ChestSupport
- Upper AbsSupport
- Side DeltsSupport
- Internal RotatorsSupport
- Upper ChestMinor
- Upper TrapsMinor
- Lower AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the kettlebell kneeling one arm bottoms-up 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.