Intense 5-Minute Kettlebell Shoulder Workout for Deltoid Definition!

Mike Kenler
October 13, 2020

Intense 5 Minute Shoulder Workout — Kettlebell Only!

What’s up Aliens! It’s the middle of the week and you know what that means: it’s Workout Wednesday! Today, we are going to take you through an intense kettlebell workout. In this 5 minute routine, you are going to target your shoulders to increase your deltoid muscle definition.

Total Length: 5 minutes

Intensity Level: High

Equipment needed: Kettlebell

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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To begin, find a comfortable spot in an open space. Perform each of the following deltoid strengthening exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Alternating Slicer

The alternating slicer is a complete deltoid workout. With the kettlebell in your right hand, bring your arms out in front of you with your palms facing down. Slowly bring your right arm behind your body while keeping both arms elevated. Squeeze your rear delt, bring your right arm to the middle and pass the kettlebell to your left hand. Repeat on the left side!

2. Bent Face Pull

Hinge at the waist and bend over so that your back is nearly parallel to the floor. Retract your rear delts as you drive your elbows up and slightly back, bringing the kettlebell right beneath your face. Make sure to keep your elbows above your wrists and you should feel a pinch in your shoulder blades at the top of each rep! Repeat!

3. Close-Grip Overhead Press

Grab the kettlebell with your hands close together. Begin with the weight at chest-height and press it high above your head. Make sure to bring the weight back to chest level for a full range of motion. Repeat!

4. Alternating Side Raise 

Begin with both of your arms by your side. With the kettlebell in your right hand, flex your side (lateral) deltoid and raise your arm out to one side. Then, bring the weight back down and transfer the kettlebell to your left hand. Repeat and keep alternating!

5. Front Raise

Allow your arms to hang downwards as you hold the kettlebell. Flex your shoulders to raise the kettlebell slightly above your forehead. Bring the weight down in a controlled fashion. Repeat!

You can also hold the kettlebell with two hands and perform a close-grip front raise!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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