Kettlebell Single-Arm Arnold Press
Overview
- Target Muscle Groups:
- Shoulders, triceps, core.
- Equipment:
- Kettlebell.
- Difficulty:
- Intermediate.
General Information
Kettlebell Single-Arm Arnold Press is a compound exercise that primarily targets the shoulders and also engages the triceps. It is an intermediate-level movement that adds a rotational component to emphasize anterior and medial deltoid fibers through a long, controlled range of motion.
The neutral-to-pronated hand path can feel friendlier on some shoulders while maintaining tension throughout the press. Unilateral loading challenges anti-rotation and teaches a stacked ribcage with a smooth overhead path.
Use it as a primary press in minimalist programs or as hypertrophy-focused accessory work after heavier pressing. The kettlebell’s offset center of mass encourages a quiet wrist and stable scapular rhythm when performed deliberately.
Keep rotations smooth rather than rushed, and choose loads that let you keep the bell close to the body in the rack. If range is limited overhead, reduce load and tempo for crisp control.
Instructions
- Stand tall and rack one kettlebell at shoulder height with a neutral grip and forearm vertical.
- Brace lightly, set ribs down, and pack the shoulder without shrugging.
- Begin pressing as you rotate the forearm from neutral to pronated, keeping the elbow under the wrist.
- Finish with the arm locked out overhead and biceps near the ear, ribs still stacked.
- Lower along the same path, rotating back to a neutral rack with control.
- Complete all reps on one side or alternate sides between sets as desired.
- Stop before technique degrades or the shoulder hikes upward.
Common Mistakes
Injuries
Kettlebell Single-Arm Arnold Press is a medium risk exercise when performed with proper technique.
Irritation commonly comes from shrugging, flared elbows, or pressing too far forward. Keep the bell close, press vertically, and use a load that permits smooth rotation.
If discomfort persists, reduce range or swap to a neutral-grip overhead press. Pause sets if you feel sharp pain or tingling.
Frequently Asked Questions
- Q: Why use the rotation?
The rotation extends time under tension and can improve comfort for some shoulders by moving from neutral to pronated as you press.
- Q: Should I alternate or finish one side first?
Either is fine. Finishing one side first focuses fatigue and control; alternating reduces local fatigue and helps keep posture consistent.
- Q: What if my wrist feels stressed?
Keep the wrist neutral and stacked, avoid over-rotating, and reduce load. If discomfort continues, use a neutral-grip press without rotation.
Overview
- Target Muscle Groups:
- Shoulders, triceps, core.
- Equipment:
- Kettlebell.
- Difficulty:
- Intermediate.