Kettlebell Overhead Triceps Extension
Extend your triceps with a kettlebell overhead for powerful arm development. This isolation exercise targets all three heads of the triceps brachii.
Description
An exercise that targets the triceps by extending a kettlebell overhead and then lowering and raising it behind the head.
How to Do Kettlebell Overhead Triceps Extension
- 1Setup
Stand tall with your feet shoulder-width apart, holding a kettlebell by the horns with both hands, palms facing each other.
- 2Setup
Press the kettlebell directly overhead until your arms are fully extended, keeping your core braced and elbows pointing forward.
- 3
Slowly lower the kettlebell behind your head by flexing your elbows, keeping your upper arms stationary and close to your ears.
- 4
Continue lowering until your forearms are parallel to the floor or you feel a deep stretch in your triceps, ensuring your elbows remain tucked.
- 5
Engage your triceps to extend your elbows and press the kettlebell back to the starting overhead position, exhaling as you lift.
Tips
- Keep your elbows tucked in and pointing forward throughout the movement to maximize triceps activation and reduce shoulder strain.
- Maintain a stable core by bracing your abdominals; this prevents your lower back from arching and helps support the overhead position.
- Control the eccentric (lowering) phase of the movement for 2-3 seconds to increase time under tension and enhance muscle growth.
- Focus on initiating the upward movement by squeezing your triceps, rather than using momentum or swinging the kettlebell.
Common Mistakes
- ×Flaring elbows outward reduces triceps isolation and puts undue stress on the shoulders; keep your elbows pointing forward and close to your head.
- ×Arching the lower back compromises spinal stability; brace your core and maintain a neutral spine throughout the exercise.
- ×Using momentum to lift the weight diminishes triceps engagement; ensure a slow, controlled movement focusing on triceps contraction.
Variations
Barbell Seated Overhead Triceps Extension
Strengthen your triceps with the Barbell Seated Overhead Triceps Extension. This isolation exercise targets all three heads of the triceps for sculpted
Kettlebell Standing One Arm Extension
Strengthen your triceps with the Kettlebell Standing One Arm Extension. This isolation exercise effectively targets the back of your upper arm for
Kettlebell Lying Triceps Extension Skull Crusher
Perform kettlebell lying triceps extensions to strengthen your triceps. Lie on your back, extend the kettlebell overhead, and lower it towards your head.
Dumbbell Seated Alternate Overhead Triceps Extension
Strengthen your triceps with this seated alternate overhead dumbbell extension. Isolate each arm to build upper arm strength and definition effectively.
Related Exercises
Barbell Lying extension
Sculpt powerful triceps with the barbell lying extension. This effective isolation exercise strengthens your upper arms by extending the elbows against
Kettlebell Concentration Curl
Master the Kettlebell Concentration Curl to sculpt your biceps. This isolation exercise targets your upper arms with precise, controlled movements.
Dumbbell Seated Bench Extension
Strengthen your triceps with the Dumbbell Seated Bench Extension. This isolation exercise effectively targets all three heads of the triceps brachii for
Dumbbell Lying Alternate Extension
Sculpt and strengthen your triceps with the dumbbell lying alternate extension. This isolation exercise targets all three heads for impressive arm
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Body Up
Master this advanced bodyweight move that combines a pull-up with a dip for complete upper-body strength.
Track Kettlebell Overhead Triceps Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free