How to perform Kettlebell Arnold Press with proper form
Starting Position
- Stand with feet shoulder-width apart.
- Hold a kettlebell in each hand at chest level.
- Palms should face you (neutral grip).
Execution
- Engage your core and maintain a slight bend in your knees.
- Press the kettlebells upwards in a forward motion, rotating your wrists so that palms face outward at the top.
- At the top of the press, arms should be fully extended overhead.
- Rotate your wrists back to the starting position (palms facing you) as you lower the kettlebells back to chest level.
Key Points
- Keep your elbows close to your body during the movement.
- Maintain a neutral spine throughout the exercise.
- Control the movement, especially when lowering the kettlebells.
Common Mistakes
- Arching the back excessively.
- Using momentum instead of muscle control.
- Letting elbows drift away from the body during the press.
Ensure proper form to maximize effectiveness and reduce the risk of injury.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Cable Kickback, Cable
Type: Upper, Push
Target: Triceps

Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps

Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders