Best Bicep And Shoulders Workouts With Kettlebells To Build Muscle Mass
About
Kettlebells offer a versatile tool for various strength-building exercises; their unique weight distribution allows for dynamic movements such as swings and functional lifts, while also accommodating standard movements like goblet squats.
Muscle mass development focuses on hypertrophy, incorporating both compound exercises to engage multiple muscle groups and isolation exercises for targeted muscle building, utilizing moderately lower weights with higher repetitions.
Shoulder muscles, including the deltoids, are pivotal for upper body motion, with targeted exercises often featuring overhead presses and lateral raises to enhance their mass and strength.
Biceps and shoulders, key muscle groups of the upper arm, interact during compound pulling movements and are often conditioned together for balanced development and functionality.
Workout 1
Shoulders
Kettlebell Jerk
16reps35lbs26reps35lbs36reps35lbs46reps35lbs56reps35lbs
Kettlebell Thruster
110reps30lbs210reps30lbs310reps30lbs
Kettlebell Upright Row
112reps30lbs212reps30lbs312reps30lbs
Turkish Get Up
17reps17.5lbs27reps17.5lbs
Single Arm Bottoms-up Kettlebell Press
17reps35lbs27reps35lbs37reps35lbs
Kettlebell Overhead Press
115reps25lbs215reps25lbs315reps25lbs
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Generate My PlanThe 7 Best Bicep and Shoulders Exercises with Kettlebells to Build Muscle Mass
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1. Kettlebell Upright Row
SETS LOGGED749,947Shoulders Strength95 mScoreShoulders
KettlebellsThe 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Turkish Get Up
SETS LOGGED93,905Shoulders Strength73 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs3. Single Arm Bottoms-up Kettlebell Press
SETS LOGGED62,787Shoulders Strength91 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs4. Kettlebell Overhead Press
SETS LOGGED182,907Shoulders Strength84 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. Kettlebell Halo
SETS LOGGED165,260Shoulders Strength90 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs6. Kettlebell Jerk
SETS LOGGED79,718Shoulders Strength65 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs7. Kettlebell Thruster
SETS LOGGED74,698Shoulders Strength76 mScoreShouldersKettlebellsThe 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs
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