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Instructions
- Stand upright holding a kettlebell in one hand at your side.
- Keep your arm straight and extend it slightly behind your torso.
- Pause briefly at the end of the extension while maintaining control.
- Return slowly to the starting position without swinging.
Technical Tips
- Keep your chest lifted and core engaged throughout.
- Avoid arching your lower back during the movement.
- Move through a controlled range to maximise rear shoulder activation.
Breathing Tips
- Inhale as you prepare in the starting position.
- Exhale while extending your arm backward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe lower back pain
How do I perform a kettlebell single arm shoulder extension safely?
To perform a kettlebell single arm shoulder extension safely, stand upright with your core engaged, hold the kettlebell by your side, extend your arm backward with control without arching your back, and return slowly to starting position.
What muscles does the kettlebell single arm shoulder extension work?
The kettlebell single arm shoulder extension primarily works the shoulders, especially the rear deltoids, and also engages the front and side deltoids for stabilisation throughout the movement.
Is the kettlebell single arm shoulder extension good for posture?
Yes, the kettlebell single arm shoulder extension is excellent for posture as it strengthens the rear deltoids and improves shoulder extension range, supporting a balanced and upright upper body posture.
The Kettlebell Single Arm Shoulder Extension is a focused isolation exercise designed to target the shoulders effectively, particularly enhancing posterior deltoid strength and mobility. This movement requires standing upright and extending the arm holding the kettlebell behind the torso, which engages stabilising muscles and improves shoulder extension capacity. It is ideal for developing balanced shoulder aesthetics, enhancing functional mobility, and improving posture by strengthening the rear deltoids. The kettlebell’s ergonomic grip ensures natural wrist alignment, reducing strain and supporting progressive overload for consistent strength gains. This exercise is suitable for intermediate athletes seeking improved shoulder strength, stability, and functional range without excessive loading of the neck or traps. Incorporating this exercise into upper body or shoulder-focused training routines will support injury prevention, posture correction, and better performance in overhead and pulling movements.