Single-Arm KB Overhead Extension
How-To Guide & Brutal Variations
The single best triceps long-head exercise you can do with one kettlebell.
Creates that deep horseshoe shape and insane stretch most guys never get. Perfect for garage Spartans who want arms that look jacked from every angle.
[Back to 6-Day PPL Program →]| Choose ONE | Sets | Reps | No Weights Yet | Easier / Beat-Up | Spartan Mode |
|---|---|---|---|---|---|
| Single-Arm KB Overhead Extension | 3 | 10–12/arm | Diamond Push-Ups | Bench Dips | Skull Crushers + Close-Grip Superset |
Single-Arm KB Overhead Extension – Primary Instructions
- Grab one kettlebell by the horns, sit or stand tall.
- Bring KB behind head — elbow pointed up, full stretch.
- Extend arm overhead, lock out, squeeze triceps hard.
- Lower slowly — 3–4 sec eccentric, feel the burn.
- Keep upper arm still — only forearm moves.
- 3 sets of 10–12 reps per arm.
If too hard right now: Use a very light kettlebell or do bench dips — same triceps stretch, less load.
Spartan Mode: Superset with close-grip bench or skull crushers — no rest between movements.
Pro Tip: Grip slipping? Use this liquid chalk — zero slip, max lockout power.
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