Best Bicep And Shoulders Workouts With Kettlebells To Build Muscle Mass

The Kettlebell Upright Row targets your shoulders and improves muscle activation by allowing you to pull the kettlebell in different directions. It's a great way to build strength in your upper body while using a kettlebell.

How to do it

1. Stand with your feet shoulder-width apart.
2. Hold the kettlebell handle with both hands using an overhand grip.
3. Pull your elbows up past your shoulders, keeping the kettlebell close until it reaches your upper chest.
4. Lower the kettlebell back to the start position in a controlled manner.

The Turkish Get Up is a full-body exercise that builds strength and stability. It primarily works the shoulders, core, and legs through a series of movements from lying down to standing up while holding a weight overhead.

How to do it

1. Lie on your back with your left leg straight and your right knee bent, foot flat on the ground.
2. Extend your right arm straight up over your shoulder and place your left arm flat on the ground at a 45-degree angle.
3. Roll onto your left elbow, then your hand, and sit up while keeping your right arm above you.
4. Lift your hips and swing your left leg underneath, moving to a tall kneeling position.
5. Stand up straight, then reverse the steps to return to the starting position.

The Single Arm Bottoms-up Kettlebell Press is a shoulder exercise that helps identify and correct side imbalances by using one kettlebell. Holding the kettlebell upside down adds some instability, which can enhance muscle engagement.

How to do it

1. Hold a kettlebell in one hand.
2. Lift it to shoulder height using a clean or your other hand.
3. Keep your palm facing inwards and elbow at 90 degrees.
4. Press the kettlebell overhead while engaging your core and back for stability.
5. Maintain good posture with shoulders back and chest up.

The Kettlebell Overhead Press is an exercise that works your shoulders while engaging your core for stability. It involves lifting one kettlebell at a time, which enhances balance and coordination.

How to do it

1. Stand with your feet slightly wider than shoulder-width and angled out.
2. Place the kettlebells outside your feet.
3. Lift the kettlebells to shoulder height, keeping your elbows close to your body.
4. Press the kettlebells overhead, turning your palms to face forward.
5. Lower the kettlebells back to the starting position.

The Kettlebell Halo is a simple exercise that works your shoulders and helps improve their mobility. It involves moving a kettlebell around your head, which also engages your core for stability.

How to do it

1. Stand up straight and hold the bottom of a kettlebell in front of your chin.
2. Circle the kettlebell around your head from right to left, keeping it close to your head.
3. Return to the starting position and then circle it from left to right.
4. Repeat these circles for the desired number of times.

The Kettlebell Jerk is a powerful exercise that helps build strength and balance. It focuses on using one hand at a time, which can improve your overall performance in weightlifting.

How to do it

1. Place kettlebells outside your feet, with feet wider than shoulder-width and slightly turned out.
2. Clean the kettlebells to your shoulders, keeping your arms close and wrists straight.
3. Squat slightly and then push through your hips and legs to lift the kettlebells overhead.
4. Catch the kettlebells overhead in a quarter squat, then stand up straight with arms raised.
5. Lower the kettlebells back to the starting position.

The Kettlebell Thruster is a strength exercise that targets your shoulders, triceps, and quads. Using one kettlebell in each hand helps balance strength on both sides while building power and muscle strength.

How to do it

1. Stand with feet shoulder-width apart and kettlebells outside your legs.
2. Lift the kettlebells to shoulder height, with elbows tucked in and palms facing each other.
3. Push your hips back and squat down, keeping knees aligned with toes and core engaged.
4. Squat as low as you can while maintaining a straight back, then push up explosively to lift the kettlebells overhead.
5. Lower the kettlebells back to the starting position.