Videos
Instructions
- Lie flat on your back on a mat with your legs fully extended and together.
- Hold one kettlebell with both hands by the horns and extend your arms vertically above your chest.
- Slowly bend your elbows to lower the kettlebell behind your head in a controlled motion.
- Pause when your forearms are parallel to the ground or the kettlebell nears the floor.
- Extend your arms back to the starting position by contracting your triceps.
Technical Tips
- Keep your elbows pointing upward and close to each other throughout the movement.
- Avoid moving your upper arms; only the forearms should move.
- Maintain a neutral wrist position to prevent joint strain.
- Use a slow, controlled tempo during both the lowering and lifting phases.
Breathing Tips
- Inhale as you lower the kettlebell behind your head.
- Exhale as you extend your arms back to the starting position.
Medizinische Einschränkungen
- Elbow joint instability
- Rotator cuff injuries
- Recent abdominal or spinal surgeries
The Kettlebell Lying Triceps Extension is a foundational strength training exercise that targets the triceps with high precision. Performed on the floor with legs fully extended and a kettlebell held in both hands, this variation combines upper-body muscle isolation with mild core engagement. The extended leg position reduces ground contact and enhances postural control, making the movement more challenging than the traditional bent-knee version. This exercise is ideal for beginners and intermediate lifters aiming to build triceps size, strength, and endurance. Its controlled movement path minimizes joint stress and promotes safe mechanics, especially useful for those training outside of a gym setting. Incorporating this variation into your routine can improve pressing power and arm definition while reinforcing motor control and elbow stability.
Can I do this triceps extension with just one kettlebell?
Yes, using one kettlebell with both hands is standard for this variation and ensures balanced load distribution across both arms.
Why are my legs extended during this exercise?
Keeping your legs extended reduces lower-body support, lightly activating your core muscles to maintain stability.
Is this version suitable for beginners?
Yes, it is beginner-friendly due to its simple setup, controlled motion, and safe loading of the triceps.
What muscles does this movement work?
The primary target is the triceps, with secondary engagement of the core and long head of the triceps due to the overhead position.
How far should I lower the kettlebell behind my head?
Lower it in a controlled arc until your forearms are about parallel to the floor, without letting the elbows drift outward.