Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredKettle Bells
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Traps, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Standing One Arm Kettlebell Press Overview

The standing one arm kettlebell press is a variation of the kettlebell press and an exercise used to strengthen the muscles of the shoulders.

The kettlebell provides a unique implement as the weight isn’t distributed evenly at the handle like dumbbells or barbells.

Unilateral exercises, such as the standing one arm kettlebell press, train one side of the body at a time to help develop balanced strength and an aesthetic physique.

Standing One Arm Kettlebell Press Instructions

  1. Assume a standing position while grasping a kettlebell with a neutral grip.
  2. Curl or clean the kettlebell into a front racked position.
  3. Press the bell overhead until the shoulder reaches full flexion and the elbow is locked out.
  4. Slowly lower the kettlebell back to the starting position and repeat for the assigned number of repetitions.

Standing One Arm Kettlebell Press Tips

  1. Don’t allow the head to jut forward excessively.
  2. Drive the bicep to the ear and exhale as you press.
  3. If you sense any pressure in your neck or traps during the movement, look to address a lack of thoracic spine extension or shoulder flexion.
  4. Keeping the elbows slightly bent at the top and not locking out entirely will help to keep tension on the shoulders.
  5. If you can’t lock out the elbows overhead than it may indicate a lack of shoulder mobility due to poor scapular upward rotation.