Bottle-Weight Two-Arm Kickback
Sculpt your triceps with Bottle-Weight Two-Arm Kickback. Simple, effective, and uses items you already have. Get toned arms today!
The Bottle-Weight Two-Arm Kickback mainly works the triceps, with help from the shoulders and back. No equipment needed: it uses just your bodyweight.
Bottle-Weight Two-Arm Kickback Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Lats (latissimus dorsi)
Bottle-Weight Two-Arm Kickback Variations and Alternatives
How to do the Bottle-Weight Two-Arm Kickback
Stand with your feet shoulder-width apart. Hold a water bottle with both hands behind your back, gripping it by the handle with palms facing each other.
Bend slightly at the knees and hinge forward at the hips, keeping your back straight with a slight natural arch in your lower back. Let your arms hang straight down holding the water bottle.
Stabilize your core and maintain a slight bend in your elbows throughout the movement.
Without moving your upper arms, exhale as you extend your elbows, pushing the water bottle behind you until your arms are fully extended.
Squeeze your triceps at the top of the movement and pause briefly.
Inhale as you slowly bring the water bottle back to the starting position, controlling the weight with your triceps.
Repeat the movement for the desired number of repetitions and sets.
Keep your head in a neutral position and avoid moving your upper arms; only the forearms should move.
Start with a lighter water bottle and progress to heavier as you get stronger.
Ensure that the movement is controlled and focused, especially on the eccentric (lowering) phase.
Keep your shoulders down and away from your ears to avoid unnecessary tension.
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Bottle-Weight Two-Arm Kickback FAQs
What muscles does the Bottle-Weight Two-Arm Kickback work?
The Bottle-Weight Two-Arm Kickback mainly works the triceps, with help from the shoulders and back. The main muscles are the triceps brachii.
What equipment do you need for the Bottle-Weight Two-Arm Kickback?
None. The Bottle-Weight Two-Arm Kickback is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bottle-Weight Two-Arm Kickback go on?
It belongs on push day in a push/pull/legs routine.
What are some Bottle-Weight Two-Arm Kickback variations and alternatives?
Similar exercises include the Bodyweight Double Tricep Kickback, Bodyweight Tricep Kickback Pulse, Bottle-Weight Armpit Row and Bottle-Weight Halo.
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