Kettlebell Upper Body Workout for Beginners
A kettlebell upper body workout for beginners that you can do with one kettlebell. 5 exercises, about 31 minutes, targeting chest, lats, shoulders, upper & mid back.
| Level | Beginner |
| Equipment | Kettlebell |
| Time | About 31 minutes |
| Muscles | Chest, Lats, Shoulders, Upper & Mid Back |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Alternating Floor Press | 3 × 10 |
| 2. Two-Arm Kettlebell Row | 3 × 10 |
| 3. Kettlebell Pirate Ships | 3 × 10 |
| 4. Pullups | 3 × 10 |
| 5. Extended Range One-Arm Kettlebell Floor Press | 3 × 10 / side |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Alternating Floor Press
Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other, gripping the kettlebells on the handle with the palms facing forward.
2. Two-Arm Kettlebell Row
Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach, retracting your shoulder blades and flexing the elbows. Keep your back straight. Lower and repeat.
3. Kettlebell Pirate Ships
With a wide stance, hold a kettlebell with both hands. Allow it to hang at waist level with your arms extended. This will be your starting position. Initiate the movement by turning to one side, swinging the kettlebell to head height. Briefly pause at the top of the motion.
4. Pullups
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
5. Extended Range One-Arm Kettlebell Floor Press
Lie on the floor and position a kettlebell for one arm to press. The kettlebell should be held by the handle. The leg on the same side that you are pressing should be bent, with the knee crossing over the midline of the body. Press the kettlebell by extending the elbow and adducting the arm, pressing it above your body. Return to the starting position.
Weekly plans that use this workout
More workouts like this
Gear for this workout
KettlebellSwings, goblet squats and carries: a full-body workout with one tool.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.