Triceps
Kettlebell Tricep Extension
The Kettlebell Tricep Extension is a strength exercise with a kettlebell for your triceps. Share of the load in the Zulta muscle model: triceps (long head) 46%, triceps (lateral head) 22% and triceps (medial head) 18%.
How to do it
- Stand with feet hip-width and hold a kettlebell by the horns with both hands, bell hanging down.
- Lift it overhead so your arms are straight and the bell hangs behind your hands.
- Keep the upper arms close to your head with the elbows pointing forward.
- Bend the elbows to lower the bell behind your head until the forearms pass parallel.
- Straighten the elbows to raise the bell back overhead.
Tips
- Squeeze the horns firmly so the bell does not swing.
- Tighten your glutes and abs to keep the lower back neutral.
Common mistakes
- Leaning back to get the bell up.
- Letting the elbows flare wide to the sides.
Muscles worked by the Kettlebell Tricep Extension
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Extending the elbow with the arm overhead puts the long head on stretch, which made it grow more than pushdowns in a direct comparison; lateral and medial heads still assist.
Kettlebell Tricep Extension alternatives
Different equipment
- Band Overhead Tricep Extension
- Low Cable Overhead Extension
- Overhead Dumbbell Extension
- Overhead EZ Bar Extension
- Overhead Tricep Extension
No equipment
Make it harder
- Low Cable Overhead Extension
- Overhead EZ Bar Extension
- Straight Bar Overhead Tricep Extension
- French Press
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Tricep Extension work?
Mainly the triceps (long head). The triceps (lateral head) and triceps (medial head) assist.
Is the Kettlebell Tricep Extension good for beginners?
Yes. The Kettlebell Tricep Extension is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Kettlebell Tricep Extension?
For example the Band Overhead Tricep Extension, Low Cable Overhead Extension and Overhead Dumbbell Extension. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Tricep Extension harder?
Add weight or reps, or move on to the Low Cable Overhead Extension and Overhead EZ Bar Extension.
Sources
- Maeo et al. 2023, Eur J Sport Sci 23(7):1240-1250
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