Having firm and muscular arms can really improve one’s self-esteem, though not everyone may have enough time or the resources to go to the gym. However, going to the gym is not the only way to tone up your arms! In fact, you simply need as little as a Kettlebell to start having results.

Below we show you a full arm workout using only one kettlebell that will help you get toned arms even if you have little time to train or don’t have a gym membership.

Arm workout with a kettlebell: 5 exercises to tone up your arms

The below workout is designed to train your arms as well as the back and the chest for a more balanced aesthetic look. Ideally, perform this workout a minimum of twice per week, and pair it with appropriate nutrition, to see faster results. 

Bicep curl

Technique

1. Start by standing upright, holding a kettlebell down your leg using one hand. The palm should face forward
2. Bend the elbow to move the kettlebell to your shoulder and squeeze in your bicep
3. Extend the elbow to move the kettlebell back down to the starting position. This is one repetition. Repeat on both sides

Reps and Sets

Perform 10-12 repetitions on each side for 3-4 sets

Overhead triceps extensions

Technique

1. Start by standing upright, holding a kettlebell from the handle, with one hand on each side 
2. Extend the arms up to move the kettlebell above your head
3. Bend the elbows to lower the weight behind your head
4. Engaging the triceps, extend the elbows to move the weight back up above your head. This is one repetition

Reps and Sets

Perform 8-10 repetitions for 4-5 sets

Kettlebell rows

Technique

1. Hold a kettlebell from the handle using one hand, then stand upright
2. Hinge at the hips to move your torso forward until it is parallel to the floor whilst keeping your core engaged and your back neutral
3. Extend the arm down to move the kettlebell underneath your body
4. Bend the elbow to bring the kettlebell to the sides of your back
5. Gently extend the elbow to lower the weight back down. This is one repetition Repeat on both sides

Reps and Sets

Perform 10-12 repetitions on each side for 3-4 sets

Overhead press

Technique

1. Hold a kettlebell from the handle using one hand, then stand upright
2. Move the kettlebell to your shoulder by keeping the elbow bent and the palm facing forward
3. Using your shoulder, fully extend the arm up to move the kettlebell above your head
4. Bend the elbow to gently lower the kettlebell back to shoulder level. This is one repetition. Repeat on both sides

Reps and Sets

Perform 8 repetitions on each side for 4-5 sets

Floor press

Technique

1. Grab a kettlebell with one hand, then lie down on the floor with your knees bend and the feet flat against the floor
2. Place the kettlebell on the side, at shoulder level, holding it from the handle and with the palm facing forward
3. Push through your arm to fully extend it and move the kettlebell up above your chest
4. Bend the elbow and gently move the kettlebell down to the starting position. This is one repetition. Repeat on both sides

Reps and Sets

Perform 10-12 repetitions on each side for 3-4 sets

Final words

You don’t need a full gym membership to get strong and toned arms. Instead, you can perform the above workout with as little as one kettlebell for a minimum of twice weekly to achieve great results and develop muscles in your upper body. 

References

Elumalai, S., 2019. Assessment of effects on Forehand and Backhand Clears in Badminton Responses to Upper Body Kettlebell and Swiss Ball Exercises.

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