Exercise guide · Intermediate · Compound

Kettlebell Pirate Supper Legs Bench: How to Do It & Muscles Worked

The kettlebell pirate supper legs exercise targets the deltoids and involves lifting a kettlebell from shoulder height to overhead, requiring strength and stability.

Primary muscles
Shoulders
Secondary muscles
Triceps , Forearms
Equipment
Kettlebell
Level · type
Intermediate · Compound
Demonstration of the kettlebell pirate supper legs bench
Front view: muscles worked by the kettlebell pirate supper legs bench. Primary: shoulders. Secondary: triceps and forearms.
Back view: muscles worked by the kettlebell pirate supper legs bench. Primary: shoulders. Secondary: triceps and forearms.
Primary Secondary

How to do the kettlebell pirate supper legs bench

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

Sets, reps and programming

Suggested sets, reps and rest for the kettlebell pirate supper legs bench by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Kettlebell Pirate Supper Legs Bench alternatives

More exercises that train the shoulders as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.