A Personal Trainer Swears by This 25-Minute Kettlebell Workout for Men Over 40 to Grow Bigger Arms
A tough arm day workout doesn't have to be complicated to be effective. Sometimes all it takes is one tool: the almighty kettlebell. Unlike barbells and dumbbells, kettlebells force you to move with control under load, training strength, cardio, and mobility all at once. And if you've been sleeping on kettlebell training, this arm workout, programmed by Josh York, a certified personal trainer and founder and CEO of GYMGUYZ, will quickly humble you.
"Kettlebell training creates a different type of tension compared to traditional weights, which helps stimulate muscle growth in new ways," York explains. "The design of the kettlebell also forces your body to stabilize throughout each movement, which improves posture, coordination, and overall strength."
With upper-body exercises, it's easy to rely on momentum to push through reps, but there's no place to hide with kettlebells. Every exercise requires control, challenging how your body moves and stabilizes. For men over 40 especially, building and maintaining muscle mass is key, but kettlebells level it up by improving functional strength.
Think your biceps and triceps are your strong suit? This kettlebell arm workout is about to put them to the test.
Best 25-Minute Kettlebell Arm Workout
Directions: Perform the following exercises as a circuit. Complete all exercises back to back for 3 to 4 rounds, taking 60 to 90 seconds of rest between each round.
1. Standing Kettlebell Curls
- Stand tall with a kettlebell in each hand and arms fully extended at your sides, palms facing out.
- Keep your elbows close to your body as you curl the weights up toward you shoulders.
- Pause briefly at the top, then lower slowly back down with control. Avoid swinging or using your back to lift the weight.
- Perform 10 reps.
2. Kettlebell Hammer Curls
- Hold the kettlebells at your sides with palms facing in.
- Keeping your upper arms still, curl the weights up toward your shoulders.
- Lower them slowly to the starting position, maintaining a steady, controlled motion throughout.
- Perform 10 reps.
3. Seated Kettlebell Curls
- Sit upright on a chair or bench with a kettlebell in each hand.
- Let your arms hand straight down, then curl the weights toward your shoulders while keeping your torso still.
- Lower them slowly to fully extend your arms before the next rep.
- Perform 12 reps.
4. Alternating Kettlebell Curls
- Start in a kneeling position with a kettlebell in each hand.
- Curl one weight while keeping the other arm extended, then lower it back down before switching sides. Avoid leaning as you move.
- Perform 8 reps on each side.
5. Preacher Kettlebell Curls
- Lean forward slightly and brace your upper arm against your thigh or a bench.
- With your arm supported, curl the kettlebell upward toward your shoulder.
- Slowly lower it back down, focusing on control and keeping tension in the arm throughout.
- Perform 10 reps.
6. Decline Kettlebell Skull Crushers
- Lie back on a slight decline or flat surface holding the kettlebells above your chest with arms extended.
- Bend at the elbows to lower the weights toward your temples, keeping your upper arms steady.
- Extend your arms back to the starting position without letting your elbows flare outward.
- Perform 8 reps.
7. Overhead Kettlebell Triceps Extensions
- Hold one kettlebell with both hands and raise it overhead.
- Keep your upper arms close to your head as you lower the weight behind you by bending your elbows.
- Press it back up to full extension, keeping your core tight and movement controlled.
- Perform 10 reps.
This story was originally published by Men's Journal on Apr 21, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published April 21, 2026 at 9:30 AM.