Fact checkedFact Checked

This article is reviewed by a team of registered dietitians and medical doctors with extensive, practical clinical and public health experience.


Kettlebell Workouts For Flabby Arms: 10 Useful Arm Toning Workouts 2022

Updated on - Written by
Medically reviewed by Melissa Mitri, MS, RD

kettlebell workout for flabby arms

Kettlebells are a unique piece of exercise equipment. While it is possible to use a kettlebell workout for flabby arms, it is essential to know that kettlebells are a little different than other types of bodybuilding training. 

This is because, with kettlebells, you aren’t necessarily focused on specific muscles, but on movements instead.

Unlike traditional dumbbell exercises, kettlebells will treat the entire body as a single unit. However, there are a few specific moves that will help you burn fat and target flabby arms. 

Learn more about these 10 kettlebell workouts for flabby arms:

  1. Kettlebell Kneeling Double Curl Press
  2. Kettlebell Overhead Tricep Extension
  3. Arnold Press
  4. Kettlebell Swings
  5. Figure Eight
  6. Kettlebell Hammer Curls
  7. Turkish Get-Up
  8. Push-Ups
  9. Lying Triceps Extension
  10. Kettlebell Overhead Press

Kettlebell Workouts for Flabby Arms

Kettlebell exercises are good for toning arms because the compound movements allow you to work multiple muscles simultaneously. While it’s true that kettlebells can help you shape the muscles of your arms, it is important to remember that these exercises won’t just isolate arm fat. Getting fat off of your body is done through burning calories overall — not just working out your arms. 

Kettlebell Kneeling Double Curl to Press

Targets: Biceps, Shoulders

You will want to get into a tall kneeling position with both knees on the floor for this exercise. It is a position that will limit your ability to use your legs and keep the focus on the upper body. The double curl hits the biceps, and the press is great for the shoulders. 

While keeping the body still, complete two curls bringing the kettlebell just under the chin. Then, as you exhale, you will press the kettlebell overhead.


  • Keep knees under the hips
  • Engage the core
  • 8-12 reps, 2-4 sets

Kettlebell Overhead Tricep Extension

Targets: Triceps

An excellent exercise for those looking to target their flabby arms, the kettlebell overhead tricep extension puts the focus on the triceps. However, you also get muscle activation in the medial head section and the lats. 

Using a single kettlebell, raise it above your head using both hands. Bending at the elbows, slowly lower the kettlebell behind your head, and then extend back to your starting position.


  • Keep feet shoulder-width apart
  • 8-12 reps, 2-4 sets

Arnold Press

Targets: Deltoids

A great all-around shoulder move, the Arnold press works all three deltoid muscles. Good form is essential in this exercise because there is a risk of shoulder injury due to the rotation involved in the move.

Holding a kettlebell in front of you at 90º, press the kettlebell overhead using a fluid motion. Return to the starting position.


  • Keep palms facing away from the body
  • Control the weight instead of using momentum
  • 8-10 reps, 1-2 sets

Kettlebell Swings

Targets: Shoulders

While the main focus of doing this move is on the shoulders, it is also beneficial for the abs, pecs, hips, and legs. Plus, you can make it more challenging by swinging one arm at a time. 

Start with a kettlebell on the floor between your feet. Swing it between the legs and then up to shoulder height. Focus on using your arms and shoulders and not your legs when doing this move.


  • Keep feet shoulder-width apart
  • Soften knees
  • 20 reps, 3 sets

Figure Eight

Targets: Biceps

This exercise will target all of the biceps as well as the abs and back, and it is also a great way to get in cardio. Figure eights can be a challenging move, so it is better to start with a smaller kettlebell that is easier to handle until you get used to the motion. 

With bent knees, hinge forward at the hips making sure to keep the back straight. Switching hands as needed, weave the kettlebell in between your legs in a figure-eight pattern.


  • Keep feet hip-width apart
  • 12 reps, 1-2 sets

Kettlebell Hammer Curls

Targets: Biceps, Forearms

The hammer curl is an easy exercise to master, making it an excellent choice for beginners. For those that are transitioning from dumbbell workouts, the motion of the exercise will feel very familiar. 

With a kettlebell in each hand, hammer curl them, keeping your wrists locked. Slowly bring them back to the starting position, careful not to let momentum carry you into the next rep.


  • Keep feet shoulder-width apart
  • Soften the knees
  • 8-10 reps, 2-3 sets

Turkish Get-Up

Targets: Biceps, Triceps, Shoulders

For a toned upper body, the Turkish Get-Up targets the biceps, triceps, shoulders, and chest muscles. You will also engage the abs.

Lying on your back, hold the kettlebell in one hand with the other resting at your side. Come to a sitting position, bending the knee on the side holding the kettlebell, and lifting the weight toward the ceiling. Return to the starting position in a controlled manner. Switch sides after reps are completed.


  • Use opposite arm to help lift torso from the ground
  • Engage core to protect back
  • 6-8 reps, 1-2 sets


Targets: Triceps, Shoulders

Kettlebell push-ups allow you to work out several muscle groups simultaneously, including the triceps and the shoulders. If you are a beginner, you can start with two kettlebells, and once you advance, switch to just one to target the triceps further. 

Placing your kettlebells on the floor, perform your push-ups, holding onto the kettlebell handles. Once you are ready to advance, place a single kettlebell directly in front of you, and do your reps with both hands on the kettlebell. 


  • Complete with a straight back 
  • Keep movements slow and controlled
  • 15-20 reps, 1-2 sets

Lying Triceps Extension

Targets: Triceps

The lying tricep extension allows you to work all three tricep heads equally. The position on the floor can also be beneficial for those with knee issues.

Lay with your back on the floor and the kettlebell roughly six inches above your head. Bending at the elbows, reach overhead and grasp the kettlebell handle in both hands. Extend the arms to lift the weight toward the ceiling before slowly moving back to the starting position. 


  • Keep movements slow and controlled
  • 10-15 reps, 2-3 sets

Kettlebell Overhead Press

Targets: Triceps, Deltoids, Traps

Similar to the Arnold press, in this move, you will work both arms at the same time. However, the movement is slightly less fluid than in the Arnold press.

Start with elbows bent with palms facing forward holding a kettlebell in each hand. Allow the bells to rest against your forearms. Press overhead, straightening the elbows. Then, bend your elbows to bring yourself back to the starting position.


  • Keep feet hip-width apart
  • Engage core to prevent arching the back
  • 10-12 reps, 2-3 sets

Making the Most of Your Kettlebell Workout

Strength training is an excellent way to get stronger while toning the body, and kettlebell workouts can definitely do the trick. However, it is important that you are also burning enough calories if you want to eliminate your flabby arms. 

You can kick your kettlebell workout up a notch and burn more calories in a few simple ways. One way to make the workout more intense is to use a heavier weight. Your body will have to work harder to do the moves thus expending more energy. 

You can also shorten the breaks that you take in between sets. This will keep your heart rate, up and burn more calories in the process.

If you really want to take it up a notch, you can add short cardio bursts in between your kettlebell exercises. Adding cardio is easy. You can jump rope, dance, or jog in place. 

The Bottom Line

One of the great things about kettlebell exercises is that even the arm-specific movements will engage multiple muscle groups, giving you a complex workout. You can tone and strengthen your arms and burn calories, while also building muscle in your back, chest, and core. 

Medically reviewed by:

Dara is a full-time freelance writer with experience in several fields including politics, travel, and ophthalmology. When she isn't sitting at her computer, you can find her dabbling in filmmaking and acting.

Medically reviewed by:

Harvard Health Publishing

Database from Health Information and Medical Information

Harvard Medical School
Go to source

Trusted Source

Database From Cleveland Clinic Foundation

Go to source

Trusted Source

Database From U.S. Department of Health & Human Services

Governmental Authority
Go to source


Database from World Health Organization

Go to source

Neurology Journals

American Academy of Neurology Journals

American Academy of Neurology
Go to source


United Nations Global Compact
Go to source

Trusted Source

Database From National Institute for Occupational Safety & Health

U.S. Department of Health & Human Services
Go to source

Trusted Source

Database from U.S. National Library of Medicine

U.S. Federal Government
Go to source

Trusted Source

Database From Department of Health and Human Services

Governmental Authority
Go to source

PubMed Central

Database From National Institute Of Health

U.S National Library of Medicine
Go to source