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Exercises › Shoulders › One-Arm Kettlebell Para Press

One-Arm Kettlebell Para Press

One-Arm Kettlebell Para Press is an intermediate compound kettlebell exercise that mainly works your shoulders, with help from your triceps.

💪 Shoulders🏋️ Kettlebell📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
One-Arm Kettlebell Para Press: starting position
Starting position
One-Arm Kettlebell Para Press: end position
End position

How to do the one-arm kettlebell para press

  1. Clean a kettlebell to your shoulder. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so, so that the palm faces forward. This will be your starting position.
  2. Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
  3. Lower the kettlebell back to your shoulder under control and repeat. Make sure to contract your lat, butt, and stomach forcefully for added stability and strength.

Muscles worked

Primary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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One-Arm Kettlebell Para Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the one-arm kettlebell para press work?

It mainly works your shoulders; your triceps assist.

How many sets and reps of one-arm kettlebell para press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the one-arm kettlebell para press good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

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