How to do a Single Arm Bottoms-up Kettlebell Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Single Arm Bottoms-up Kettlebell Press
Instructions for Proper Form
This exercise is a unilateral variation on the standard shoulder press. By using a single kettlebell you can more easily identify and address imbalances between sides. In addition, by holding the kettlebell in a bottoms-up position, you add instability to the movement which can improve muscle activation.
- Grasp a kettlebell in one hand. Raise the kettlebell into the starting position either with a single arm clean or by utilizing your opposite hand.
- Position the kettlebell in front of your shoulder with your palms facing in towards you. Your elbow should be at roughly 90 degrees.
- Engage your shoulders to press the kettlebell over your head. Engage your core and back to maintain stability.
- Maintain good posture by keeping your shoulders back and chest up.
- You should feel this exercise primarily in your shoulders. You may feel tension in areas that are weaker or imbalanced.
Weight & 1 Rep Max Calculator
Average Single Arm Bottoms-up Kettlebell Press standards by male, female, weight, age and height
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- beginner8reps15lbs1 Rep Max20lbs
- intermediate8reps17.5lbs22.5lbs
- advanced8reps22.5lbs30lbs
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Alternatives & Variations to Single Arm Bottoms-up Kettlebell Press
1. Arnold Dumbbell Press
93.2 mSCORESWAPPED 284 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
2. Standing Single Arm Dumbbell Shoulder Press
65.4 mSCORESWAPPED 266 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise one side at a time, you add some instability to the movement, as well as ensuring that you aren’t compensating for any strength discrepancies between sides. Performing this exercise while standing can help make this exercise more functional, as well as force you to further recruit your core to maintain good form and posture.
3. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 230 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.
4. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 223 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
5. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 219 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.
6. Kettlebell Upright Row
75.4 mSCORESWAPPED 208 TIMESKettlebell Upright Row is a variation on the more standard Upright Row. This compound exercise primarily targets your shoulders. The benefit to using a Kettlebell is the ability to pull the handle in opposite directions at the top of the movement. This can help improve muscle activation compared to other variations.
7. Dumbbell Front Raise
98.6 mSCORESWAPPED 205 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
8. Dumbbell Standing Single Arm Front Press
52.7 mSCORESWAPPED 204 TIMESThis exercise is a variation on the more standard Shoulder Press. Similar to the shoulder press this is a compound exercise that primarily targets the shoulders. By positioning the dumbbell in front of you, with your elbow underneath, you can help make this a more functional exercise. In addition, by using a single dumbbell from a standing position, you’re forced to recruit stabilizing muscles around your shoulder, as well as your core to help maintain good form and posture.
9. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 185 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
10. Kettlebell Overhead Press
46.2 mSCORESWAPPED 148 TIMESKettlebell Overhead Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets the shoulders. By performing the exercise one hand at a time, you add some instability to the movement, and will need to recruit your core for stability.
- Intermediate
- Shoulders
- Kettlebells