Bottle Weighted Two Arms Kickback

Bottle Weighted Two Arms Kickback

The Bottle Weighted Two Arms Kickback is a powerful and effective exercise that targets and tones the triceps muscles, which are the large muscles on the back of your upper arms. Not only does this exercise help to sculpt and define the arms, but it also strengthens the shoulders and improves overall upper body strength. To perform the Bottle Weighted Two Arms Kickback, you will need two bottles filled with water or any other suitable weight, such as sand or rice, to provide resistance. Begin by standing with your feet shoulder-width apart and holding one bottle in each hand. Keep your back straight, engage your core muscles, and slightly bend your knees. The starting position involves bending at the hips and leaning forward so that your upper body is almost parallel to the floor. Make sure to maintain a neutral spine and avoid rounding your back. This angle of your upper body will activate the triceps muscles to their fullest potential. Next, bring your upper arms close to your body and bend your elbows to a 90-degree angle, keeping your forearms perpendicular to the ground. The bottled weights should be positioned near your upper chest, with your palms facing the sides of your body. This is your starting position. To execute the movement, extend both of your arms straight backward, while keeping your upper arms stationary. Focus on using your triceps to drive the weights back. Once your arms are fully extended, briefly pause and squeeze your triceps. Control the weights on the way back to the starting position, maintaining tension in your triceps throughout the entire range of motion. Remember, it's crucial to use a weight that challenges you but still allows for proper form to avoid any unnecessary strain or risk of injury. Incorporating the Bottle Weighted Two Arms Kickback into your workout routine will help you achieve stronger, more defined triceps, contributing to an overall balanced and aesthetically appealing upper body. Make sure to consult with a fitness professional to ensure proper form before adding this exercise to your routine. Challenge yourself, stay consistent, and enjoy the rewards of your hard work!


  • Choose a pair of bottles filled with water or sand to use as weights.
  • Stand with your feet shoulder-width apart and hold a bottle in each hand.
  • Bend your knees slightly and hinge forward at the hips to bring your torso parallel to the floor. Keep your back straight and core engaged.
  • Position your upper arms parallel to the floor, with your elbows bent at a 90-degree angle. Your forearms should be pointing towards the floor.
  • Engaging your triceps, extend both arms straight back until they are fully extended, squeezing your triceps at the top of the movement.
  • Pause for a moment, then slowly bend your elbows to return to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise.
  • Choose an appropriate weight that challenges you but allows you to perform the exercise with proper form.
  • Keep your core tight and engage your glutes to maintain stability.
  • Focus on slow and controlled movements to maximize the effectiveness of the exercise.
  • Avoid using momentum to lift the weights; the emphasis should be on your triceps.
  • Perform a full range of motion by fully extending your arms at the top of the movement and squeezing your triceps.
  • Breathe out as you extend your arms and breathe in as you bring the weights back to the starting position.
  • To increase the difficulty, try adjusting the angle of your upper body or using a heavier weight.
  • Take rest days in between workouts to allow your muscles to rest and recover.
  • Fuel your body properly with a balanced diet that includes protein, carbohydrates, and healthy fats.


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