Bottle Weighted Two Arms Kickback exercise animation (Female)

Bottle Weighted Two Arms Kickback

Target muscle
—
Equipment
Weighted
Body part
Upper Arms
Type
Strength

The bottle weighted two arms kickback is an upper-arm isolation exercise that targets the triceps, working both arms at once. Holding a water bottle or other weighted object in each hand, you extend your elbows behind you against gravity, making it an accessible way to build arm strength and tone at home.

How to do the Bottle Weighted Two Arms Kickback

  1. 1Hold a filled water bottle or weighted object in each hand with your palms facing in toward your body.
  2. 2Hinge forward at the hips until your torso is close to parallel with the floor, keeping a slight bend in your knees and a flat back.
  3. 3Pull both upper arms back so they sit alongside your torso, with your elbows bent at about 90 degrees.
  4. 4Brace your core and keep your upper arms still as you extend both elbows, driving the bottles back until your arms are fully straight.
  5. 5Squeeze your triceps hard at the top, keeping your wrists neutral.
  6. 6Lower the bottles under control back to the 90-degree start position without letting your elbows drift forward.
  7. 7Complete your reps, then stand up and set the bottles down with control.

Form tips

  • Keep your upper arms pinned against your sides throughout the set so the movement comes only from your elbows.
  • Move slowly and squeeze at full extension rather than swinging the bottles for momentum.
  • Keep your back flat and your neck in line with your spine to protect your lower back during the hinge.
  • Use bottles you can control for the full range of motion; add water gradually as you get stronger.

Common mistakes

  • Letting the upper arms swing up and down, which shifts work off the triceps and reduces the isolation.
  • Rounding the lower back during the hinge, which puts the spine at risk under load.
  • Using momentum to fling the bottles back instead of extending the elbows under control, which cuts muscular tension.
  • Stopping short of full extension, so the triceps never fully contract and the rep is wasted.

Frequently asked questions

What muscles does the bottle weighted two arms kickback work?

It isolates the triceps on the back of your upper arms. Working both arms together makes it an efficient way to train your triceps with simple weighted objects.

How heavy should the bottles be?

Pick a weight you can extend and control for 10 to 15 reps with strict form. Water bottles work well because you can add or remove water to adjust the load.

Is the two arms kickback good for beginners?

Yes. It is a simple, low-impact way to learn triceps extension at home, and using a bottle in each hand keeps your torso balanced and easy to stabilize.

How many sets and reps should I do?

Three to four sets of 12 to 15 reps is a sensible range for arm isolation work. Rest about 45 to 60 seconds between sets.

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