Bottle Weighted Two-Arm Kickback
Gym Exercise Card
Equipment
The two-arm kickback is a triceps-focused exercise that involves extending the elbows to strengthen and tone the triceps. This exercise is effective for developing the muscles along the back of the upper arms and can be done with bottles as improvised weights.
How to do it
- Stand with feet shoulder-width apart, and slightly bend your knees.
- Hold a bottle in each hand, and lean forward from your hips, keeping your back straight.
- With elbows at 90 degrees, extend your arms back fully.
- Pause briefly at the top, then return to the start position.
- Ensure your elbows stay close to the body throughout.
Muscles worked
Primary Triceps Brachii
Secondary Deltoid Posterior Erector Spinae Rhomboids Trapezius Lower Fibers
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