Kettlebell Arm Bar
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Kettlebell
HOW TO PERFORM
- Lie on your back and press a kettlebell straight up over the right shoulder, eyes on the bell.
- Bend the right knee with the foot flat and stretch the left arm overhead along the floor.
- Push through the right foot to roll the body onto the left side, keeping the right arm vertical and locked.
- Straighten the right leg and keep rolling until the chest faces the floor with the bell still stacked over the shoulder.
- Hold for a few breaths, roll back the same way, and finish the side before switching.
FORM TIPS
- The arm stays vertical the whole time. Watch the bell, and stop the roll where the arm starts to drift.
- Learn it with a light bell. The point is a shoulder that holds position while the body turns under it.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Obliques
- Triceps
- Abs
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.