19 Effective UPPER BODY KETTLEBELL WORKOUT for Beginners (20-Minute)

Most upper body workouts call for a full rack of dumbbells, but the good news is that with a kettlebell workout, all you really need is one single bell and a little bit of space.

Grab your kettlebell and let’s get into it!

Before you pick up that kettlebell, you’ll want your shoulders nice and loose, and big backward arm circles are one of the best ways to get there.

It’s a simple move, but it sets the tone for the entire upper body workout ahead.

Think of this one as a two-for-one stretch, since you’ll round forward to open up the back and then pull your hands behind you to open up the chest.

It’s a great way to wake up those muscles, especially if you’ve been sitting at a desk all day.

Your sides tend to get overlooked during warm-ups, so this is your chance to give them some attention.

You’ll feel a nice stretch running all the way down from your raised arm to your hip, which is exactly the kind of mobility you’ll need for the presses coming up.

Slow and controlled is the name of the game here, since you’ll peel your spine down one bone at a time to loosen up your back and hamstrings before the heavier kettlebell workout kicks in.

If your hamstrings are tight, a little bend in the knees goes a long way.

This one targets your upper back and spine rotation, so you’ll twist from all fours while reaching one arm under your body and then back up to the sky.

Fair warning, it might feel a bit awkward at first, but your shoulders will thank you once you start pressing.

Don’t let the push-up position fool you. 

Your arms stay straight the entire time because all the movement comes from your shoulder blades.

It’s a small motion, but you’ll feel it working through your shoulders and mid-back right away.

Now the real kettlebell arm workout begins. You’ll press one arm at a time, which means your core has to work overtime to keep you from wobbling.

If your back starts arching as you lift, that’s usually a sign to go a bit lighter on the weight.

Your back does a lot of the heavy lifting in any upper body workout, so it deserves its own spotlight here.

With a staggered stance and a forward hinge, you’ll pull from the elbow and squeeze those shoulder blades together, which is what makes this one a true back exercise rather than an arm exercise.

Here’s where things get interesting. 

You’ll guide the kettlebell in a tight circle around your head, switching direction each rep, and it turns out your core is quietly doing just as much work as your shoulders to keep your body from swaying.

Because of that, you’ll want to keep the weight close and avoid rushing through it.

Shoulders are the star of this kettlebell workout, and the upright row is one of the best ways to target them. 

You’ll drive your elbows up toward the ceiling while keeping your shoulders pressed down, which can feel like two competing instructions at first.

Take it slow and really think about the movement, though, because that double focus is what makes this exercise so effective.

This combo move packs three exercises into one, so you’ll hit your biceps, shoulders, and triceps all in a single rep. 

It flows from a curl to a press to an overhead extension before reversing the whole thing back down.

Since your arms stay working the entire time, don’t be surprised if this one sneaks up on you.

Time to take this kettlebell chest workout down to the floor.

You’ll press one arm at a time while lying on your back, which takes some real control because your body will want to tip to one side.

That’s exactly why your opposite arm stays out wide for support throughout the movement.

If there’s one exercise in this upper body workout that tests your coordination, it’s this one.

You’ll move from your back to a supported seated position with the kettlebell punched straight up, then drive your hips to the sky before reversing it all back down.

One thing to keep in mind, though: it’s a press up through your hand, not an ab curl, and that distinction makes all the difference.

The name sounds intense, but the movement is all about controlled, focused reps.

You’ll lower the kettlebell behind your head and then squeeze your triceps to press it back up, so it’s a great finisher for the back of your arms.

And since you’re lying flat for this one, it’s actually a nice break for your legs after all that standing work.

You made it to the final working exercise!

For this one, you’ll lean back until your abs are fully fired up and twist side to side while tapping the kettlebell to the floor.

If you want more of a challenge, try leaning back a little further, because even a small shift makes a big difference in how hard your core has to work.

After all that pressing and extending, your triceps have earned a good stretch.

You’ll reach one arm overhead and bend at the elbow, then lean gently to the side to deepen it.

Pull one arm across your body and hold it there with your opposite hand.

You should feel a nice release through the back of your shoulder, which is exactly what you need after a full kettlebell arm workout like this one.

Sink your hips back, reach your hands forward, and just breathe. This is your chance to let your whole upper body relax after a solid 20 minutes of work.

One last stretch to finish things off.

You’ll clasp your hands behind your back and lift them away from your body, which opens up your chest one final time and helps your shoulders release all that built-up tension.