Bottle Weighted Kickback
Bottle Weighted Kickback Instructions
- Stand with feet hip-width apart, holding a weighted bottle in one hand.
- Hinge at the hips to lean your torso forward at about 45 degrees.
- Pin the working upper arm against your side, parallel to the floor.
- Bend the elbow to 90 degrees with the bottle hanging down.
- Brace your core and keep your back flat.
- Extend the elbow back to lock the arm out parallel to the floor.
- Squeeze the triceps hard at full extension.
- Lower with control. Complete reps and switch arms.
Bottle Weighted Kickback Form & Visual
Bottle Weighted Kickback Benefits
- Isolates the triceps
- No dumbbells needed
- Strong at-home option
- Easy to scale loading
- Single-arm focus
- Travel-friendly setup
Bottle Weighted Kickback Muscles Worked
- Triceps brachii
- Anconeus
- Posterior deltoid
Bottle Weighted Kickback Variations & Alternatives
- DB Kickback
- Cable Kickback
- Bench Kickback
- Two Arm Kickback
