Kettlebell Arnold Press

A intermediate strength exercise for the shoulders, done with a kettlebell.

Kettlebell Arnold Press: finishing position

Main muscles: Shoulders
Also works: Triceps
Equipment: Kettlebell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Kettlebell Arnold Press

Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you raise the kettlebell towards your shoulder. The palm should be facing inward.
Looking straight ahead, press the kettlebell out and overhead, rotating your wrist so that your palm faces forward at the top of the motion.
Return the kettlebell to the starting position, with the palm facing in.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Kettlebell Arnold Press

Questions

What muscles does the Kettlebell Arnold Press work?

Mainly the shoulders, with the triceps helping.

Is the Kettlebell Arnold Press good for beginners?

It's rated intermediate. Beginners can build up to it with a simpler variation first.

What can I do instead of the Kettlebell Arnold Press?

Good alternatives that train the shoulders: Alternating Kettlebell Press, Double Kettlebell Jerk, Double Kettlebell Push Press or Kettlebell Halo with Overhead Extension.

How many sets and reps of the Kettlebell Arnold Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).