Shoulders · Kettlebell
Kettlebell Seated One Arm Military Press
How to do the kettlebell seated one arm military 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
Sit upright on a bench and hold a kettlebell racked at one shoulder with the bell resting on the back of your forearm. Brace your core and press the bell straight overhead until your arm locks out, then lower it back to the rack position under control.
- 1Shoulder driving the bell straight overhead to lockout
- 2Core and torso braced so you press without leaning back
- 3Triceps finishing the lockout at the top
Common mistakes
- Arching the lower back to push the weight up
- Pressing the bell out in front instead of straight up
- Shrugging the shoulder up toward your ear at the top
Muscles worked
The kettlebell seated one arm military press mainly works the front delts, with the triceps, side delts, forearms, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsSupport
- Side DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Upper ChestMinor
- Lower BackMinor
- Lower AbsMinor
- ObliquesMinor
- External RotatorsMinor
- Internal RotatorsMinor
Kovo programs the kettlebell seated one arm military 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.