Instructions

1

Stand with feet shoulder-width apart, holding a kettlebell in one hand at arm's length by your side with a neutral grip (palm facing inward toward your body), keeping your core engaged and shoulders back

2

Prepare by ensuring a firm grip on the kettlebell handle, engage your core, keep your elbow fixed against your torso, and maintain a neutral spine throughout the movement

3

Lower the kettlebell in a controlled manner by straightening your arm, allowing the weight to descend toward your hip while keeping your elbow stationary and your body stable

4

Curl the kettlebell upward by flexing the biceps and brachialis muscles, raising the weight toward shoulder height while maintaining elbow position at your side, then return to starting position with control

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Deltoids, Trapezius

EQUIPMENTKettlebell

DIFFICULTYBeginner

Overview

Focusing on the Kettlebell Seesaw Press allows you to target the Biceps Brachii with precision. As a foundational Strength, Cardio exercise, the integration of Kettlebell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Utilizes Kettlebell to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Improves overall Shoulders stability and proprioception during heavy loads.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Deltoids, Trapezius to maintain control of the Kettlebell.

Exercise Variations

Dumbbell Kettlebell Seesaw Press
Cable Kettlebell Seesaw Press
Banded Kettlebell Seesaw Press

Beginner Tips

If you are new to the Kettlebell Seesaw Press, focus on mastering the movement pattern with zero weight before adding Kettlebell.

Kettlebell Seesaw Press