6 Best Upper Body Kettlebell Workouts

Few exercises are as satisfying as an upper body kettlebell workout when it comes to building strength, endurance and muscle. Kettlebells are one of the most versatile and dynamic gym equipment available and they are fairly cheap so they are ideal for a home gym as well.

Flex Editorial Team

August 9, 2024

5 min read

This guide will help you become a pro in upper body kettlebell workouts. We’ll provide you with the best exercises as benefits, workout routine suggestions and tips to help you maximize your training. Let’s get to it!

The 6 Best Exercises For a Upper Body Kettlebell Workout

If you don’t know how to add kettlebell to your workout to engage your upper body, the following exercises can be helpful.

1. Kettlebell Press

Let’s start simple. The kettlebell press is a great option for beginners since its execution is rather easy. The exercise consists of holding the kettlebell near the shoulder and raising it over the head. This will engage several uper body muscles (listed below) and if done quickly will get your heart pumping as well.

Muscles Targeted: Shoulders, triceps, upper chest

Instructions:

Stand with feet shoulder-width apart, hold the kettlebell at shoulder height with your palm facing forward. This is your starting position.
Press the kettlebell overhead until your arm is fully extended.
Lower the kettlebell back to the starting position.
Repeat for the desired number of reps and sets switching arms.
Tips: Keep your core engaged and avoid arching your back.

2. Kettlebell Row

Talk about working your back! The row is a traditional back exercise that can be done in several ways: using barbells, machines, dumbbells and, for the purposes of this article, kettlebells. This exercise is excellent for working the back muscles while also showing your biceps some love and it is easy to do.

Muscles Targeted: Upper back, lats, biceps

Instructions

Bend at the hips with a slight bend in the knees, and hold the kettlebell in one hand. This is your starting position
Pull the kettlebell towards your hip.
Lower the kettlebell back down.
Repeat for the desired number of reps and sets switching arms.
Tips: Keep your back straight and avoid rotating your torso.

3. Kettlebell Clean and Press

This exercise is a level up on the kettlebell press with the addition of an extra step. Now you must raise it from ground level to above the head. The kettlebell clean and press will hit your shoulders, triceps, upper chest and core.

Muscles Targeted: Shoulders, triceps, upper chest, core

Instructions:

Stand with feet shoulder-width apart, hold the kettlebell in one hand.
Clean the kettlebell to shoulder height, then press it overhead.
Lower the kettlebell back to the starting position.
Repeat for the desired number of reps and sets switching arms.
Tips: Perform the clean and press as one fluid motion.

4. Kettlebell High Pull

The high pull is an awesome upper and mid back exercise. You should definitely give it a shot if you want to get even volume along the back for a more balanced body, better posture and better spinal health.

Muscles Targeted: Shoulders, traps, upper back

Instructions:

Stand with feet shoulder-width apart, hold the kettlebell with both hands.
Swing the kettlebell up to chest height, pulling it close to your body.
Lower the kettlebell back down.
Repeat for the desired number of reps and sets switching arms.
Tips: Keep your elbows higher than your wrists during the pull.

5. Kettlebell Push-Up

If you feel like the traditional push-up is not cutting it for you anymore, give the kettlebell push-up a try! It is a similar exercise, the big difference is that you’ll be balancing yourself on the kettlebell handle.

This means you are more unstable during the exercise execution which means you’ll have to work harder for the same amount of reps. With this exercise, gone are the days fo feeling you have to do 500 push-ups a day!

Muscles Targeted: Chest, triceps, shoulders, core

Instructions:

Place kettlebells on the floor and grip the handles.
Perform a push-up, keeping your body straight.
Push back up to the starting position.
Repeat for the desired number of reps and sets
Tips: Keep your elbows close to your body to engage the triceps more.

6. Kettlebell Floor Press

This exercise give the chest an excellent workout, so you should definitely consider it if you want to get your pecs jacked. It is also a safer option than the traditional bench press; since you’re doing it on the ground and without the risk of the barbell falling on top of you.

Muscles Targeted: Chest, triceps, shoulders

Instructions:

Lie on your back with knees bent, hold the kettlebells at chest level with elbows on the floor.
Press the kettlebells up until your arms are fully extended.
Lower the kettlebells back to the starting position.
Repeat for the desired number of reps and sets
Tips: Keep your core engaged and avoid flaring your elbows out too much

The Benefits Of Upper Body Kettlebell Workouts

The main benefits of doing an upper body kettlebell workout are two:

Muscle strength development: Kettlebell workouts are very efficient at building muscle since most of the exercises are compound, meaning they work on several muscles at the same time. See compound back, compound biceps, compound triceps and compound chest exercises if you want to learn more about it.

Additionally, kettlebell exercises tend to mimic a lot of real life movements. Meaning they are also great at building functional strength that will help you with daily activities and prevent you from getting injured from actions such as carrying a toddler or picking up a heavy object off the ground.

Cardiovascular Improvements: An upper body kettlebell workout is also great at elevating your heart rate due to the continuos movement nature of the exercise. Naturally, a kettlebell HIIT workout is a great idea if you want to build muscle while burning fat.

Upper Body Kettlebell Workout Routines

Now that you know the best exercises, here are workout routine suggestions for beginner and intermediate bodybuilders.:

Beginner Routine

Exercise	Sets	Reps	Description
Kettlebell Press	3	8-10	A fundamental exercise for building shoulder and tricep strength.
KettlebellRow	3	10-12	Excellent for developing the upper back and biceps.
Kettlebell Floor Press	3	8-10	Targets the chest and triceps, providing a safer alternative to the bench press.
Kettlebell Push-Up	3	8-10	A challenging variation of the push-up that engages the core and stabilizer muscles.

Intermediate Routine

Exercise	Sets	Reps	Description
Kettlebell Clean and Press	4	6-8	Combines the clean and press for a full upper body workout.
Kettlebell High Pull	4	8-10	An explosive movement that targets the shoulders and upper back.
Kettlebell Row	4	10-12	Enhances pulling strength and improves posture.
Kettlebell Floor Press	4	8-10	Focuses on the chest and triceps with a safer pressing motion.
Kettlebell Push-Up	4	10-12	Engages the chest, triceps, and core with added instability.

The Conclusion

Now you have every thing you need to crush your upper body kettlebell workout! Remember to always warm-up and listen to your body. You should always challenge yourself but do not put yourself in danger by lifting too heavy. Follow the tips above and you’ll see results in due time.

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