Perform a rotating overhead press with kettlebells that combines a twist and an overhead extension to work the deltoids. It emphasizes the front and middle shoulder heads through rotation into a full press.
How to do the Kettlebell Arnold Press#
- Stand or sit tall with a kettlebell in each hand at shoulder level and palms facing you, elbows tucked under the weights.
- Brace your core and inhale; begin the movement by rotating your forearms outward as you prepare to press.
- Exhale and press the kettlebells overhead while continuing the rotation so your palms face forward and arms finish extended.
- Pause briefly at the top with arms straight and shoulders engaged, keeping the spine neutral.
- Lower the kettlebells back to the start position with controlled rotation so the palms return to facing you, then repeat.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid)
- Secondary: Triceps (Triceps Brachii), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Overarching the lower back to help lift the weight.
- Using momentum from the legs or hips instead of shoulder strength.
- Failing to rotate the wrists fully, which reduces deltoid engagement.
- Lowering the weights too quickly and losing control during the descent.
