One-Arm Kettlebell Para Press

An intermediate strength exercise for the shoulders and triceps, done with a kettlebell.

Movement guide

One-Arm Kettlebell Para Press

Demand · source-assignedMedium (unreviewed)

Equipment requiredA kettlebell

Muscle focusShoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Machine shoulder press demonstrated on the 3D figure

3D demoMachine shoulder pressBeginner · Strength machine

Similar move, beginner grade.

This move

One-Arm Kettlebell Para Press demonstrated on the 3D figure

3D demoOne-Arm Kettlebell Para PressIntermediate · A kettlebell

Intermediate grade (source-assigned).

Harder option

Bench press with bands demonstrated on the 3D figure

3D demoBench press with bandsAdvanced · A barbell + A band + A bench or box

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
Hold the kettlebell with the elbow out to the side, and press it up and out until it is locked out overhead.
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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

Loading movement options…

What it works

Muscles

Main: Shoulders. Also: Triceps.

Equipment

A kettlebell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Alternating cable shoulder press demonstrated on the 3D figure

3D demoAlternating cable shoulder pressIntermediate · A cable machine

Alternating kettlebell press demonstrated on the 3D figure

3D demoAlternating kettlebell pressIntermediate · A kettlebell

Double kettlebell military press demonstrated on the 3D figure

3D demoDouble kettlebell military pressIntermediate · A kettlebell

Double kettlebell push press demonstrated on the 3D figure

3D demoDouble kettlebell push pressIntermediate · A kettlebell

Kettlebell seesaw press demonstrated on the 3D figure

3D demoKettlebell seesaw pressIntermediate · A kettlebell

One-arm dumbbell shoulder press demonstrated on the 3D figure

3D demoOne-arm dumbbell shoulder pressIntermediate · A dumbbell

Browse more

Questions people ask

What muscles does the One-Arm Kettlebell Para Press work?

Mainly the shoulders, with help from the triceps.

What equipment do I need for the One-Arm Kettlebell Para Press?

A kettlebell.

Is the One-Arm Kettlebell Para Press good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Machine shoulder press.

What is an easier alternative to the One-Arm Kettlebell Para Press?

Try the Machine shoulder press. It works similar muscles at a lower grade.

How do I make the One-Arm Kettlebell Para Press harder?

Progress to the Bench press with bands, or add load, range or slower lowering once your form is solid.