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Kettlebell Standing One Arm Overhead Extension

Step by step instructions, muscle activation and variants for the Kettlebell Standing One Arm Overhead Extension.

MediumTriceps

About this exercise

The kettlebell standing one arm overhead extension is a unilateral isolation exercise that targets the triceps, particularly its long head, while also challenging core stability. Performed standing with a single kettlebell, this movement helps correct strength imbalances between arms and develops unilateral pressing strength. The offset center of gravity of the kettlebell adds a stabilization demand.

How to Perform

  • Stand with feet shoulder-width apart, holding a kettlebell in one hand
  • Press the kettlebell overhead until your arm is fully extended, palm facing forward or inward
  • Keep your upper arm close to your head with your elbow pointing toward the ceiling
  • Slowly bend your elbow and lower the kettlebell behind your head until your elbow reaches roughly 90 degrees
  • Pause at the bottom, then extend your elbow to press the kettlebell back overhead
  • Keep your core braced and avoid leaning to either side during the movement
  • Complete all reps on one arm, then switch sides

Muscle Activation

Primary
Triceps
Secondary
Front shoulders

About the Kettlebell Standing One Arm Overhead Extension

The Kettlebell Standing One Arm Overhead Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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