TOP 5 Most Effective Kettlebell Exercises for Toned Arms and Back

Everybody must have heard about the amazing kettlebell. If you’re looking for flatter abs and a more defined upper body, then this workout is for you! With this kettlebell workout schedule, you will show your shoulders and back muscles, some training love.

This mixture of kettlebell movements sculpt every muscle in your upper body.

  • Focus on maintaining control through the entire range of motion of each exercise.
  • Pick a weight that makes the last two reps of each set difficult to crank out.

How it works:

  • Start with the a warm-up, then do each exercise as indicated.
  • Repeat the entire circuit once or twice.
  • Do this routine twice a week on alternate days.

Total Time: up to 30 minutes

You will need: Kettlebell(s)

RELATED: Lose The Fat With This Super Cool Kettlebell Workout

1. Side Plank Fly

  • Start on the floor in a side plank on your right, forearm about an arm’s-length away from a kettlebell, with left arm extended perpendicular from the body and holding the kettlebell handle with an overhand grip.
  • Keeping the left arm straight, raise the weight over the left shoulder (your chest will open and the kettlebell will flip so bottom of the bell is facing the ceiling).
  • Take 3 seconds to slowly lower to starting position.

RELATED: Beginners Start With This Magical Tool: KettleBell

Sets: 1-2 Reps: 15 per side

2. Shoulder Salutation

  • Stand with feet hip-width apart, holding a kettlebell by the bell with both hands at the chest, arms bent by your sides.
  • Hinge a flat torso forward from the hips and extend your arms forward from shoulders.
  • Keeping your torso still and arms straight, raise the weight overhead until your biceps hug your ears.
  • Slowly lower to starting position.

Sets: 1-2 Reps: 30

SEE ALSO: How To Use Kettlebells To Improve Your Physique

3. Elevated Bent-Over Row

  • Start in a plank position with your right hand on a sturdy chair, box or bench.
  • Your left hand holding a kettlebell by the handle with your arm long and palm facing right.
  • Pull the weight up to the ribs, bending your elbow behind you.
  • Take 2 seconds to slowly lower to starting position.

Sets: 1-2 Reps: 20 per side

4. Good Morning Shoulder Press

  • Sit on the floor with legs extended, holding a kettlebell by the horns with both hands at the chest, your arms bent by your sides.
  • Lean the torso back 45 degrees to start.
  • Sit up, pressing the weight overhead (biceps will hug the ears).
  • Take 3 seconds to slowly lower to starting position.

Sets: 1-2 Reps: 20

5. Kettlebell Bus Driver

  • Stand with feet hip-width apart, holding a kettlebell by the bell with both hands, arms extended in front of you at shoulder height.
  • Keeping your arms straight, rotate the weight towards the right until your hands are stacked.
  • Switch sides (without pausing at the centre); repeat.
  • That’s 1 rep. Continue alternating.

Sets: 1-2 Reps: 30

DON’T MISS THESE TOP 5 EXERCISES FOR THOSE WHO ARE NEW INTO KETTLEBELL WORKOUTS!

There you go! Share this with your friends!

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *