Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Kettlebell pirate supper legs

Intermediate

Kettlebell pirate supper legs is a isolation kettlebell exercise for the front delts, also working the triceps and forearms.

What it works

Primary muscle

Front delts

Also works

TricepsForearms

Equipment
Kettlebell
Movement
Push
Type
Isolation
Logged as
Weight × reps
Suggested rest
90 seconds

How to do it

  1. 1Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. 2Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. 3Raise the kettlebell up to shoulder height, keeping your elbow close to your body.
  4. 4Extend your arm fully overhead, straightening your elbow.
  5. 5Lower the kettlebell back down to shoulder height, then return to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.
Logged today · 90 seconds restKettlebell pirate supper legs

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band