If you want arms that look powerful and perform even better, kettlebells should be part of your training arsenal. Unlike traditional dumbbells, kettlebells challenge your grip, coordination, and core with every rep. Their offset weight creates more muscle tension, which helps you build dense, sculpted arms faster.
Whether you’re training for size, strength, or overall definition, these 7 kettlebell workouts for arms target your biceps, triceps, and forearms with maximum impact. Add them to your weekly routine and get ready to see serious gains.
1. Kettlebell Bicep Curl
Why it works: This is a staple move for arm growth. The unique handle shape increases forearm engagement and forces your biceps to stabilize the load throughout the curl.
How to do it:
- Hold a kettlebell in each hand by the horns
- Stand tall with elbows tucked at your sides
- Curl the weights toward your shoulders
- Lower slowly and repeat
Pro tip: Focus on controlled movement with a full range of motion for better tension and results
2. Kettlebell Skull Crushers
Why it works: This triceps-focused move builds thickness and definition in the back of your arms. Doing it with kettlebells adds a stability challenge.
How to do it:
- Lie on a bench or mat with a kettlebell in each hand
- Extend your arms above your chest
- Slowly lower the kettlebells toward your forehead by bending your elbows
- Press back to starting position
Pro tip: Keep your elbows locked in place to isolate the triceps
3. Kettlebell Overhead Triceps Extension
Why it works: This overhead movement stretches and contracts the long head of the triceps, helping to add shape and mass.
How to do it:
- Hold one kettlebell with both hands behind your head
- Keep your elbows close to your ears
- Extend your arms straight up
- Lower under control and repeat
Pro tip: Perform higher reps for a deep burn and complete triceps activation
4. Kettlebell Hammer Curl
Why it works: This variation targets the brachialis and brachioradialis, the muscles that sit under the biceps. Building them makes your arms look thicker.
How to do it:
- Hold a kettlebell in each hand with a neutral grip
- Curl the weights without twisting your wrists
- Lower with control
Pro tip: Use a slower tempo on the way down to increase time under tension
5. Kettlebell Clean to Press
Why it works: This powerful combo movement works the biceps during the clean and hits the triceps during the press. It also improves shoulder stability and explosive strength.
How to do it:
- Start with the kettlebell on the ground
- Clean it to your shoulder in one motion
- Press it overhead with a strong arm
- Lower and repeat
Pro tip: Keep your core tight and perform with one arm at a time for better muscle activation
6. Kettlebell Zottman Curl
Why it works: This hybrid curl targets your biceps on the way up and your forearms and brachialis on the way down, giving you total arm development.
How to do it:
- Curl the kettlebells with palms facing up
- At the top, rotate palms to face down
- Lower slowly in a reverse curl motion
Pro tip: This move is best performed with moderate weight and strict form for best definition
7. Kettlebell Push-Up Row (Renegade Row)
Why it works: This compound move builds arms, chest, and core simultaneously. The row portion intensely activates the biceps and forearms.
How to do it:
- Get into a push-up position with hands on kettlebell handles
- Do a push-up, then row one kettlebell to your side
- Alternate sides with control
Pro tip: Keep hips square to the ground and avoid twisting your torso for full arm isolation
Training Tips to Maximize Arm Growth
- Focus on progressive overload by increasing weight or reps weekly
- Perform each exercise with strict form and full range of motion
- Rest 60 to 90 seconds between sets for optimal muscle recovery
- Aim for 3 to 4 sets of each movement, 2 to 3 times per week
Kettlebells are not just about function. They are a powerful tool for sculpting impressive arms when used with purpose and proper technique.
