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
- Movement
- Isolation
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Kettlebell Standing One Arm Extension
Kettlebell Overhead Triceps Extension
Upper Arms · Kettlebell
Dumbbell Seated Single Arm Overhead Triceps Extension
Upper Arms · Dumbbell
Dumbbell One Arm Standing Hammer Curl
Upper Arms · Dumbbell
Dumbbell One Arm Standing Curl
Upper Arms · Dumbbell
Description
A strength exercise where you hold a kettlebell in one hand, extend your arm upwards and then slowly lower it back down.
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How to do Kettlebell Standing One Arm Extension
- 01Setup
Stand tall with your feet shoulder-width apart, holding a kettlebell by the handle with one hand, palm facing in.
- 02Setup
Raise the kettlebell directly overhead, fully extending your arm. Keep your elbow close to your head and core engaged.
- 03
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.
- 04
Contract your triceps to extend your elbow, pushing the kettlebell back up to the starting overhead position, fully extending your arm.
- 05
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.
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Get Ellim — FreeQuestions
Is Kettlebell Standing One Arm Extension good for beginners?
Kettlebell Standing One Arm Extension is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Standing One Arm Extension?
You need Kettlebell to perform Kettlebell Standing One Arm Extension. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Standing One Arm Extension?
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.
What are common mistakes when doing Kettlebell Standing One Arm Extension?
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.
Related exercises
Kettlebell Concentration Curl
Upper Arms · Kettlebell
Dumbbell Standing One Arm Extension
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Dumbbell Seated Single Arm Overhead Triceps Extension (left)
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Dumbbell Seated Reverse Grip One Arm Overhead Tricep Extension
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Assisted Standing Triceps Dip
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Body Up
Upper Arms · Body weight
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Free · iPhone only · Available on the App Store