Upper Body Workouts With Kettlebells

Upper-body kettlebell workouts built around press, row, and pull patterns with clear RIR targets, practical kilogram load examples, and simple progression rules for durable strength and hypertrophy progress.
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Workout 1

4 exercises12 sets

Kettlebell Upper Body Strength and Hypertrophy Template

Front Delts, Triceps, Lats, Biceps, Rear Delts, Trapezius, Hamstrings, Glutes

A kettlebell-only upper-body session using straight working sets, moderate-to-hard effort, and practical load progression anchored to rep quality and RIR.

  1. 1
    Kettlebell Shoulder Press
    anatomy
    anatomy
    1Exercise

    Kettlebell Shoulder Press

    Rest 2m

    • 18 reps x 12 kgRIR 3
    • 28 reps x 12 kgRIR 2
    • 38 reps x 12 kgRIR 1

    Brace trunk, keep forearms vertical, and use full shoulder range. Hold 2-3 RIR on set 1, then 1-2 RIR on final set.

  2. 2
    Gorilla Row
    anatomy
    anatomy
    2Exercise

    Gorilla Row

    Rest 2m

    • 110 reps x 16 kgRIR 3
    • 210 reps x 16 kgRIR 2
    • 310 reps x 16 kgRIR 1

    Maintain hip hinge and square shoulders. Pull elbow toward hip and pause briefly at top without trunk rotation.

  3. 3
    Kettlebell High Pull
    anatomy
    anatomy
    3Exercise

    Kettlebell High Pull

    Rest 1m 30s

    • 112 reps x 12 kgRIR 3
    • 212 reps x 12 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Drive from hips, keep kettlebell close, and avoid yanking with the low back. If speed drops or path drifts, reduce load.

  4. 4
    anatomy
    4Exercise

    Kettlebell Curl

    Rest 1m 15s

    • 112 reps x 10 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 10 kgRIR 1

    Keep elbows near torso and avoid trunk swing. Increase load only after all sets reach target reps at planned RIR.