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
Description
A strength exercise where you hold a kettlebell in one hand, extend your arm upwards and then slowly lower it back down.
How to Do Kettlebell Standing One Arm Extension
- 1Setup
Stand tall with your feet shoulder-width apart, holding a kettlebell by the handle with one hand, palm facing in.
- 2Setup
Raise the kettlebell directly overhead, fully extending your arm. Keep your elbow close to your head and core engaged.
- 3
Slowly lower the kettlebell by bending only your elbow, allowing the kettlebell to descend behind your head until your forearm is parallel to the floor or slightly deeper.
- 4
Contract your triceps to extend your elbow, pushing the kettlebell back up to the starting overhead position, fully extending your arm.
- 5
Ensure only your forearm moves, keeping your upper arm stable and close to your ear throughout the movement to isolate the triceps.
Tips
- Maintain a stable core throughout the movement to prevent swaying and protect your lower back from unnecessary strain.
- Control the eccentric (lowering) phase of the exercise to maximize muscle engagement and prevent momentum from taking over.
- Keep your elbow pointing forward and close to your head; avoid letting it flare out to the side to properly isolate the triceps.
- If you experience wrist discomfort, try holding the kettlebell by the bell itself with your hand cupped around it, rather than just the handle.
Common Mistakes
- ×Flaring elbows reduces triceps isolation; keep your elbow tucked in and pointing forward, tracking in line with your ear.
- ×Using momentum to lift the kettlebell diminishes triceps work; focus on a slow, controlled elbow extension for maximum muscle activation.
- ×Lowering the kettlebell too far can strain the elbow or shoulder joint; only go as deep as comfortable while maintaining strict form and a stable upper arm.
Variations
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.
Dumbbell Seated Single Arm Overhead Triceps Extension
Target and sculpt your triceps with the seated single-arm overhead dumbbell extension.
Dumbbell One Arm Standing Hammer Curl
Strengthen your biceps and forearms with the Dumbbell One Arm Standing Hammer Curl. This effective exercise builds arm size and grip strength.
Dumbbell One Arm Standing Curl
Master the Dumbbell One Arm Standing Curl to build strong, defined biceps. This isolation exercise effectively targets each arm, enhancing strength and
Related Exercises
Kettlebell Concentration Curl
Master the Kettlebell Concentration Curl to sculpt your biceps. This isolation exercise targets your upper arms with precise, controlled movements.
Dumbbell Standing One Arm Extension
Strengthen your triceps with the Dumbbell Standing One Arm Extension. This isolation exercise targets the back of your upper arm for improved strength and
Dumbbell Seated Single Arm Overhead Triceps Extension (left)
Perform the Dumbbell Seated Single Arm Overhead Triceps Extension to sculpt and strengthen your triceps effectively.
Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
Build strong, defined triceps with this seated one-arm overhead dumbbell extension.
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 Standing One Arm Extension in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free