Kettlebell Exercise Guides for Triceps
Name: Lying Tricep Extensions One Arm
Exercise Advice: Lay on your back (on a floor, bench or exercise mat) and bend your knees while keeping your feet flat on the floor. Place a kettlebell in one hand and position it behind your head with your elbow flexed. While keeping your elbow in a fixed position, slowly extend your arm and bring the kettlebell to the top position. Slowly lower the kettlebell down to the starting position and repeat.
Name: Lying Tricep Extensions
Exercise Advice: Lay on your back (on a floor, bench or exercise mat) and bend your knees while keeping your feet flat on the floor. Grasp a kettlebell with both hands and position it behind your head with your elbows flexed. While keeping your elbows in a fixed position, slowly extend your arms and bring the kettlebell to the top position. Slowly lower the kettlebell down to the starting position and repeat.
Name: Lying Tricep Extensions with Two Kettlebells
Exercise Advice: Lay on your back (on a floor, bench or exercise mat) and bend your knees while keeping your feet flat on the floor. Hold two kettlebells using both hands and position them behind your head with your elbows flexed. While keeping your elbows in a fixed position, slowly extend your arms and bring the kettlebells to the top position. Slowly lower the kettlebells down to the starting position and repeat.
Name: Seated Tricep Extensions
Exercise Advice: Sit on the ground with your legs extended and spread apart. Hold a kettlebell with both hands and position it directly behind your head with your elbows in. Slowly raise the kettlebell up and extend your arms to the top position. Make sure to keep your elbows in a fixed position throughout the entire range of the movement to focus the tension on the triceps muscle. Slowly lower the kettlebell down to the starting position and repeat.
Name: Seated Tricep Extensions One Arm
Exercise Advice: Sit on the ground with your legs extended and spread apart. Hold a kettlebell in one hand and position it directly behind your head with your elbow in. Slowly raise the kettlebell up and extend your arm to the top position. Make sure to keep your elbow in a fixed position throughout the entire range of the movement to focus the tension on the triceps muscle. Slowly lower the kettlebell down to the starting position and repeat with the opposite arm.
Name: Seated Tricep Extensions Two Kettlebells
Exercise Advice: Sit on the ground with your legs extended and spread apart. Hold two kettlebells with both hands and position them directly behind your head with your elbows in. Slowly raise the kettlebells up and extend your arms to the top position. Make sure to keep your elbows in a fixed position throughout the entire range of the movement to focus the tension on the triceps muscle. Slowly lower the kettlebells down to the starting position and repeat.
Name: Standing Tricep Extensions One Arm
Exercise Advice: Take a shoulder width stance and hold a kettlebell in one hand. Position the kettlebell behind your head with your elbow flexed. While keeping your elbow in a fixed position, slowly extend your arm and bring the kettlebell to the top position. Try to keep your elbow in during the range of the movement and focus all of the tension on the triceps muscle. Slowly lower the kettlebell down to the starting position and repeat.
Name: Standing Tricep Extensions
Exercise Advice: Take a shoulder width stance and hold a kettlebell using both hands. Position the kettlebell behind your head with your elbows bent in the starting position. To begin the exercise, slowly extend your arms and bring the kettlebell up to the top position. Make sure to keep your elbows tucked in (don’t flare them out) during the entire range of the movement and focus all of the tension directly on the triceps (back of the arms). Slowly lower the kettlebell back down to the starting position behind your head and repeat for a certain number of repetitions.
Name: Standing Tricep Extensions Two Kettlebells
Exercise Advice: Take a shoulder width stance and hold two kettlebells using both hands. Position the kettlebells behind your head with your elbows flexed. While keeping your elbows in a fixed position, slowly extend your arms and bring the kettlebells to the top position. Try to keep your elbows in during the range of the movement and focus all of the tension on the triceps muscle. Slowly lower the kettlebells down to the starting position and repeat.
Name: Tricep Kickbacks
Exercise Advice: Take a split stance and bend over keeping your back flat and knees bent. Hold a kettlebell in one hand with an overhand grip (palms facing in). Keep your arm tucked into your side and your elbow in a fixed position. Slowly extend your arm and raise the kettlebell to the top position while keeping the tension on your triceps muscle. Make sure to keep your elbow in a fixed position and avoid moving your shoulder during the movement. Slowly lower the kettlebell down to the starting position and repeat.
