Kettlebell Arm Bar
The Kettlebell Arm Bar primarily works the Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head), with secondary activation of the External Obliques, Lateral Deltoid, Serratus Anterior and stabilizer support from the Infraspinatus, Subscapularis, Transverse Abdominis. It is a kettlebell isolation exercise at advanced difficulty.
Press a kettlebell overhead and rotate underneath it, keeping it stationary while moving your body.
| Equipment | Kettlebell |
|---|---|
| Difficulty | Advanced |
| Type | Isolation |
| Movement | Rotation |
| Force | Static |
| Laterality | Unilateral |
| Primary | Anterior Deltoid, Pectoralis Major (Sternal), Triceps (Long Head) |
| Secondary | External Obliques, Lateral Deltoid, Serratus Anterior |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Pectoralis Major (Sternal) (chest)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle External Obliques (core)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Infraspinatus (back)
- Stabilizer Muscle Subscapularis (back)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Grasp kettlebell by the handle with firm grip. Execution: Rotate torso against resistance through full range of motion. Return to starting position under control. Repeat on opposite side. Comments: Perform equal reps on each side. This is an advanced exercise. Ensure proper form before adding load. Maintain tension throughout the hold.
Alternative Exercises
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