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Triceps · Intermediate

Kettlebell Standing One Arm Extension

Accessory drill that develops controlled strength in the target muscles using a kettlebell, with emphasis on the triceps.

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Exercise overview

Training details

Triceps

Equipment

Kettlebell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand with your feet shoulder-width apart, holding a kettlebell in one hand.
  2. 02Raise the kettlebell above your head with your arm extended.
  3. 03Lower the kettlebell behind your head by bending your elbow, keeping your elbow close to your ear.
  4. 04Extend the arm back to the starting position.
  5. 05Complete the desired repetitions before switching hands.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationKettlebell Tricep ExtensionRelated variationKettlebell Seated Overhead Tricep ExtensionRelated variationCable Triceps Pushdown

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteParallel Bar DipsComparable substituteLever Triceps Dip (plate loaded)Comparable substituteBench PressComparable substituteBanded Triceps PushdownComparable substituteDumbbell Row to KickbackComparable substituteClose-Grip Push-Up

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