Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Shoulders · Kettlebell
Kettlebell Shoulder Extension
Kettlebell Shoulder Extension is an intermediate isolation strength exercise that works the delts (shoulders), with the triceps, forearms and core assisting. It needs a kettlebell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Kettlebell
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Middle Back · Latissimus Dorsi, Teres Major
Secondary muscles
- Triceps · Triceps Brachii
- Forearms · Forearm Flexors, Forearm Extensors
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Kettlebell Shoulder Extension
- Stand with your feet shoulder width apart, bend your knees slightly, and hinge forward until your torso is parallel to the floor, with your back straight.
- Brace your left hand on your left thigh and hold a kettlebell in the right hand using an overhand grip. Let your right arm hang below your shoulder with a slight bend in your elbow.
- Keeping your torso still, raise the kettlebell straight behind you until your arm extends past your hip.
- Lower the kettlebell with control until your arm returns toward the floor, then repeat before switching sides.
Form tips
- Keep only a slight bend in your working elbow.
- Move your arm from the shoulder instead of turning the movement into a row.
- Raise the kettlebell straight backward rather than out to the side.
- Exhale as you raise the kettlebell and inhale as you lower it.
Kettlebell Shoulder Extension alternatives
More delts exercises
Kettlebell Shoulder Extension FAQ
What muscles does Kettlebell Shoulder Extension work?
Kettlebell Shoulder Extension mainly works the delts in the shoulders (Posterior Deltoids, Latissimus Dorsi and Teres Major). The triceps, forearms, core and lower back work as secondary muscles.
What equipment do you need for Kettlebell Shoulder Extension?
You need a kettlebell.
How many sets and reps of Kettlebell Shoulder Extension should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Kettlebell Shoulder Extension good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Kettlebell Shoulder Extension burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Kettlebell Shoulder Extension?
Other exercises for the delts include Dumbbell Shoulder Extension, Shoulder Extension, Resistance Band Standing Single Arm Shoulder Extension and Shoulder Abduction.
For developers
Use Kettlebell Shoulder Extension in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_OITXVO" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_OITXVO", "name": "Kettlebell Shoulder Extension", "model": "male", "counterpartId": "ex_7BWTV3", "target": "Delts", "equipment": "Kettlebell", "media": { "mp4": "https://…/ex_OITXVO/mp4-720.mp4?…", "poster": "https://…/ex_OITXVO/poster.jpg?…" } }