Best Bicep And Shoulders Workouts With Kettlebells To Get Lean And Burn Fat
About
This workout effectively trains your biceps and shoulders, utilizing kettlebells as the primary equipment.
Kettlebells offer a unique training advantage as their weight is offset from the handle, making them ideal for dynamic movements such as swings and also adaptable for traditional exercises like goblet squats.
The sessions aim to promote leanness and fat loss by incorporating routines that maintain an elevated heart rate and involve lower weights with higher repetitions, ensuring comprehensive muscle engagement while burning calories.
The shoulders, comprising the deltoids, are a focus area, with exercises including overhead presses and arm raises targeting their function and stability.
Additionally, pulling movements synergize the biceps and shoulders, building arm strength and endurance.
Proper form and weight selection tailored to personal fitness levels enhance the effectiveness and safety of these exercises.
Workout 1
Shoulders
Kettlebell Upright Row
18reps30lbs28reps30lbs38reps30lbs48reps30lbs
Single Arm Bottoms-up Kettlebell Press
16reps40lbs26reps40lbs
Kettlebell Overhead Press
110reps30lbs210reps30lbs310reps30lbs
Turkish Get Up
16reps17.5lbs26reps17.5lbs
Kettlebell Halo
112reps30lbs212reps30lbs312reps30lbs
Kettlebell Jerk
112reps25lbs212reps25lbs312reps25lbs
Kettlebell Thruster
112reps25lbs212reps25lbs312reps25lbs
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Generate My PlanThe 7 Best Bicep and Shoulders Exercises with Kettlebells to Get Lean and Burn Fat
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
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. 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, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs3. 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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs4. 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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs5. 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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