Kettlebell Arnold Press
The Kettlebell Arnold Press is a kettlebell exercise that primarily targets the shoulders, with assistance from the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Arnold Press
- 1Stand tall with your feet about hip-width apart, holding a kettlebell in one hand at chest height, palm facing your body, elbow bent and close to your ribs, and your other hand lightly on your side or hip for balance. Brace your abs and keep your chest tall, with your head looking straight ahead.
- 2Press the kettlebell up overhead as you slowly turn your palm to face forward at the top, breathing out as you press. Pause briefly, then lower the kettlebell back to the starting position as you turn your palm back toward you, moving slowly and breathing in on the way down.
Coach tips
- Keep your ribs down and squeeze your abs so you don’t arch your lower back when the weight goes overhead.
- Use a lighter kettlebell at first and focus on a smooth, controlled twist rather than rushing the movement.
- If your shoulder feels tight or painful, reduce the range of motion or skip the full twist and press in a more comfortable path.
Train shoulders smarter
One rep, one set. Hypro turns the Kettlebell Arnold Press into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Arnold Press weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Arnold Press fits right into proven hypertrophy and strength templates.
For optimal shoulders hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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