Tricep Extension (Kettlebell)

An isolation exercise that targets the triceps by extending the arm overhead with a kettlebell, emphasizing the long head of the triceps.

Instructions

1. Stand with feet hip-width apart, knees slightly bent, and core engaged.
2. Hold a kettlebell with both hands or one hand, pressing it overhead until your arm is fully extended.
3. Keeping your upper arm stationary and elbow in a fixed position, lower the kettlebell behind your head by bending only at the elbow.
4. Descend until your forearm is roughly perpendicular to the ground or until you feel a strong stretch in the triceps.
5. Extend your elbow and press the kettlebell back to the starting position overhead.
6. Maintain a slight arch in your back and avoid leaning backward during the movement.

Tips

• Keep your elbows tucked close to your head; flaring them outward reduces tricep activation and increases shoulder stress.
• Move through a full range of motion to maximize tricep activation and stretch.
• Control the weight on the lowering phase; avoid dropping it quickly behind your head.
• A slight arch in the lower back is acceptable, but avoid excessive backward lean that places stress on the spine.
• For single-arm variations, maintain a stable core and avoid rotating or tilting to compensate.
• Perform this movement slowly and deliberately to maintain constant tension on the triceps throughout the set.