An overhead tricep extension holding a kettlebell by the horns with both hands. The offset load pulls the bell behind the head for a deep long-head stretch.
What this exercise works
Muscles
triceps brachii
Goals
hypertrophy
Equipment
Kettlebell
Category
Strength
Difficulty
intermediate
Demonstration
Step 1
Step 2
How to perform the movement
Stand or sit holding a kettlebell by the horns (upside down) with both hands overhead.
Arms fully extended, bell above the head.
Bend only the elbows to lower the bell behind the head in a controlled arc.
Keep the upper arms vertical and close to the head; only the forearms move.
Extend the elbows to return the bell overhead.
Repeat for the recommended number of repetitions.
Technique cues and common mistakes
Grip the horns firmly — the bell wants to rotate at the bottom.
Elbows stay narrow; if they flare, drop the load.
Make the movement easier or harder
A seated version on a bench with a back rest is easier on the lumbar.
From guide to workout
Put this exercise into your week
Tempo turns your plan into guided workouts, keeping reps, work intervals and recovery in one place.
