Five kettlebell exercises build your arms from biceps to triceps with crushing grip strength.
1. Goblet Curl
Goblet curls target your biceps while the thick handles build forearm and grip strength.
- Hold the kettlebell by both horns
- Sit down into a deep squat position
- Keep elbows tight against your torso
- Flex your biceps to curl the weight up
- Lower slowly under complete control
- Crush the handles throughout each rep
The offset weight makes your grip work overtime on every repetition.
2. Gunslinger
The gunslinger develops bicep strength and mass by working the muscle through its full range.
- Begin with the kettlebell on the floor
- Swing the bell up with hip drive
- Bring your elbow back so the kettlebell goes under your armpit
- Create tension in the biceps to catch the weight
- Lower back to the start position
- Keep tension on the handle the entire time
This movement builds functional bicep strength that transfers to cleans and pulls.
3. Military Press
Military press targets your shoulders for maximum strength and muscle development.
- Begin by cleaning the kettlebell to rack position at your shoulder
- Press straight up until your arm locks out completely overhead
- Maintain a rigid core and still body throughout the press
- Lower the bell back to your shoulder with control
- Reset and repeat for the next rep
The strict pressing motion forces your shoulders to do all the work.
4. Floor Press
The floor press builds chest and tricep strength.
- Lie on your back with the kettlebell in one hand
- Press the bell straight up until your arm is fully locked out
- Lower until your elbow touches the ground
- Pause briefly with your elbow on the floor
- Press back up to lockout and repeat
The floor stops your elbow from dropping too low, keeping tension on your chest and triceps.
5. Bottoms-Up Press
The bottoms-up press builds crushing grip strength and shoulder stability through maximum tension.
- Grip the handle with the kettlebell upside down, bell facing up
- Begin at shoulder level with your wrist locked straight
- Press overhead slowly, focusing on keeping the bell perfectly vertical
- Control the descent back to the starting position
- Use much lighter weight than your military press
This variation forces your grip and stabilizer muscles to work overtime.
Build Complete Arm Strength
Build powerful arms and grip with these five exercises that target every muscle from your hands to your shoulders.