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Kettlebell Workout for Women to Build Upper Body Strength

By Mitushi Ajmera, Nutritionist & Senior Master Fitness Trainer

Kettlebells are compact, versatile tools, mostly used for power training, that can help women build serious upper body strength through functional, compound movements, right at home. Just one or a pair of kettlebells can deliver strength, control, mobility, and even cardio, making them ideal for busy women with limited time or access to the gym.


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7 Upper Body Kettlebell Exercises Using Different Grips:-


Each of the following exercises uses a different kettlebell grip to target the shoulders, chest, arms, and upper back in unique ways.

Dead Kettlebell Row (Handle Grip)

Targets: Lats, rhomboids, rear delts, biceps.

Kettlebell Halo (Horn Grip)

Targets: Shoulders, upper back, traps, mobility.

Kettlebell Swing to High Pull (Hook Grip)

Targets: Shoulders, arms, glutes, posterior chain.

Kettlebell Push Press (Rack Grip)

Targets: Shoulders, triceps, core.


Supine Kettlebell Chest Press (Bottoms-Up Grip)

Targets: Chest, shoulders, wrist, and stabilizer control.


Suitcase Carry (Suitcase Grip)

Targets: Grip, lats, obliques, anti-lateral core strength.

Overhead Carry (Overhead Grip)

Targets: Shoulder endurance, posture, upper body stability.


Kettlebell workouts are a powerful, time-efficient way for women to develop upper body strength, functional fitness, and overall confidence. With consistent training and proper technique, you’ll not only see physical changes but also feel stronger and more capable in everyday life.

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