7 Most Effective Kettlebell Exercises for Toned Arms and Back

If you’re looking for flatter abs and a more defined upper body, then this workout is for you! With this kettlebell programme, you will show your shoulders and back muscles, some training love. Most people have a poor posture, thanks to general living and work situations.

But if you strengthen your back and shoulders, some of those muscles pull back and down to help you improve your posture. This lifts your chest and aligns your spine, making you appear stronger, longer and most of all toned and leaner through your core.

Also, your latissimi dorsi, which span most of your back, are the widest muscles in the body. Working these will help your body melt more calories 24/7.

This mixture of kettlebell movements sculpt every muscle in your upper body.

Focus on maintaining control through the entire range of motion of each exercise.
Pick a weight that makes the last two reps of each set difficult to crank out.

How it works:

Start with the a warm-up, then do each exercise as indicated.
Repeat the entire circuit once or twice.
Do this routine twice a week on alternate days.

Total Time: up to 30 minutes

You will need: Kettlebell(s)

1. Side Plank Fly

Start on the floor in a side plank on your right, forearm about an arm’s-length away from a kettlebell, with left arm extended perpendicular from the body and holding the kettlebell handle with an overhand grip.
Keeping the left arm straight, raise the weight over the left shoulder (your chest will open and the kettlebell will flip so bottom of the bell is facing the ceiling).
Take 3 seconds to slowly lower to starting position.

Sets: 1-2 Reps: 15 per side

2. Shoulder Salutation

Stand with feet hip-width apart, holding a kettlebell by the bell with both hands at the chest, arms bent by your sides.
Hinge a flat torso forward from the hips and extend your arms forward from shoulders.
Keeping your torso still and arms straight, raise the weight overhead until your biceps hug your ears.
Slowly lower to starting position.

Sets: 1-2 Reps: 30

3. Elevated Bent-Over Row

Start in a plank position with your right hand on a sturdy chair, box or bench.
Your left hand holding a kettlebell by the handle with your arm long and palm facing right.
Pull the weight up to the ribs, bending your elbow behind you.
Take 2 seconds to slowly lower to starting position.

Sets: 1-2 Reps: 20 per side

4. Good Morning Shoulder Press

Sit on the floor with legs extended, holding a kettlebell by the horns with both hands at the chest, your arms bent by your sides.
Lean the torso back 45 degrees to start.
Sit up, pressing the weight overhead (biceps will hug the ears).
Take 3 seconds to slowly lower to starting position.

Sets: 1-2 Reps: 20

5. Kettlebell Bus Driver

Stand with feet hip-width apart, holding a kettlebell by the bell with both hands, arms extended in front of you at shoulder height.
Keeping your arms straight, rotate the weight towards the right until your hands are stacked.
Switch sides (without pausing at the centre); repeat.
That’s 1 rep. Continue alternating.

Sets: 1-2 Reps: 30

6. Kettlebell High Pull

Stand with feet hip-width apart, holding a kettlebell by the handle with both hands with an overhand grip, arms long.
Pull the kettlebell up to the chest, bending arms wide to the sides and keeping wrists in line with forearms, pausing for 2 seconds at top.
Take 3 seconds to slowly lower to starting position.

Sets: 1-2 Reps: 20

7. Kettlebell Pendulum Raise

Stand with feet, hip-width apart, holding a kettlebell by the handle with both hands and palms facing each other, arms long.
Hinge your flat torso forward from hips to start.
Shift the kettlebell into the right hand and, with a straight arm, pull the weight laterally toward right and up to shoulder height with the palm facing down.
Take 2 seconds to slowly lower to starting position.
Switch sides; repeat.
Continue alternating.

Sets: 1-2 Reps: 15 per side