Exercise guide
Kettlebell Overhead Triceps Extension
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
This isolation exercise targets all three heads of the triceps, emphasizing the long head by placing it in a fully stretched position. Using a kettlebell provides a unique center of gravity that challenges overhead stability and triceps engagement throughout the range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and engage your core to stabilize your spine.
- Grip the kettlebell by the horns (the sides of the handle) with both hands.
- Lift the kettlebell directly overhead, extending your arms fully so the bell hangs behind your hands and the handle rests against your palms.
How to do it
- Inhale and slowly lower the kettlebell behind your head by bending only at the elbows, keeping your upper arms vertical and stationary.
- Lower the weight until your forearms move past parallel or you feel a deep stretch in your triceps.
- Exhale as you drive the kettlebell back to the starting position by extending your elbows, focusing on a strong contraction at the top.
- Maintain a controlled tempo, taking 2 seconds to lower the weight and 1-2 seconds to press it back up.
Form checklist
- Keep your elbows tucked in toward your ears; do not let them flare out to the sides.
- Maintain a neutral spine and avoid arching your lower back as you lower the weight.
- Keep your ribcage pulled down and your core tight to prevent leaning backward.
- Ensure the movement occurs only at the elbow joint; the shoulders should remain still.
Pro tips
- Focus on the deep stretch at the bottom of the movement to maximize recruitment of the triceps' long head.
- Squeeze your glutes throughout the set to create a rigid pillar, which prevents momentum and protects your lower back.
Make it harder
- Perform the exercise from a half-kneeling position to increase the demand on your core and eliminate any leg drive.
- Transition to a single-arm overhead extension to address muscle imbalances and increase unilateral stability.
Frequently asked
- What muscles does the kettlebell overhead triceps extension work?
- The kettlebell overhead triceps extension primarily targets the triceps, and also works the deltoids and forearms as secondary muscles.
- What equipment do you need for the kettlebell overhead triceps extension?
- The kettlebell overhead triceps extension uses kettlebell.
- Is the kettlebell overhead triceps extension good for beginners?
- Yes. The kettlebell overhead triceps extension is a beginner-friendly movement and a strong foundation to build on.