Kettle Bell Arm Workout

Complete kettle bell arm workout to tone and tighten your arms and shoulders. Try these kettle bell exercises for an effective upper body workout. All you need is a kettle bell and you can even do this right at home. 

 

• Snatch
• Lateral Raise
• Swings
• Upright Row
• Biceps Curl
• Overhead Triceps Extension

Kettle bells – so much more than a passing workout trend.

Kettle bells are one of my favorite pieces of equipment in the gym. Their unique weight distribution and handle shape makes for incredible versatility with the number of exercises that you can perform.

Today on Tone-and-Tighten.com I wanted to share with you six of my favorite arm exercises that you can do with a kettle bell to increase strength and sculpt amazing arm definition.

Equipment needed: just use a kettle bell. This is going to be a good one…

Don’t have a gym membership or access to a kettle bell? You can actually get them pretty inexpensively.

They’re usually a lot cheaper than free weights for the simple fact that you only need to purchase one of them at of time. Check out this link to a sweet deal on kettle bells.

Basically a kettle bell is a weight that looks like a cannonball with a handle. They are totally awesome and effective.

You can use a kettlebell for a variety of workouts including total-body workouts, cardio exercises, core strengthening, etc. Kettlebells are great because they help build muscle and improve your posture and balance.  No large time investment is required for a kettle bell workout. You can easily use it right at home.

A kettle bell is going to be a lot different than a dumbbell or a barbell. Choose a kettle bell weight that is realistic for starting a new workout, you won’t want to start out too heavy. 

The recommended kettle bell weight depends on the fitness level of the individual as well as the type of kettle bell exercise. 

The average active men starts with a kettle bell 35 pounds. Active women typically start with a kettle bell ranging from 15-20 pounds. If you are a beginner to strength training you might want to slightly decrease weight. If you are more athletic, try increasing the weight. 

• From a squat position hold a single kettle bell between your legs.
• Explode out of the squat into an upright position while lifting the kettle bell up and over your head.
• Ending position should be fully upright with the kettle bell extended high over your head.
• Slowly return to the starting position.

• Stand with the kettle bell at your side.
• Use the muscles in your upper shoulder to raise the kettle bell straight out to your side. Your arm should be parallel to the ground, if not even a little higher.
• Slowly return to the starting position.

Perform 3 sets of each exercise and then move on to circuit 2

• Start from a squat position with both hands on the kettle bell between your legs.
• Explode up out of the squat position while lifting the kettle bell up towards the ceiling.
• Ending position should be fully upright with the kettle bell straight over your head and your arms extended.
• Slowly control the weight back down to the starting position.

• Stand upright with both hands grasping the kettle bell.
• Use the muscles in your upper shoulders and upper back to pull your elbows towards the sky and the kettle bell towards your chin.
• Ending position should find the kettle bell about chest height with your elbows out.
• Slowly return to the starting position.

• Stand upright with the kettle bell at your side and your palm facing forward.
• Concentrate on squeezing your biceps as you bend your arm and curl the kettle bell up towards your shoulder.
• Squeeze and hold two seconds at the top of the contraction and then slowly control the weight as you return to the starting position.

• Stand upright holding the kettle bell behind your head, grasping the kettle bell handles with both your hands.
• Use your triceps (muscles on the back of your arm) to straighten out your elbows and lift the kettle bell up and over your head.
• Slowly return to starting position.

 

Looking for more amazing at-home workouts just like this one? Tone and Tighten has you covered.

Our 8-Week Beginner’s Workout Plan features over 50 workouts, 15 healthy and delicious recipes, tips, motivation and more to help you achieve your fitness goals. Check it out here.