Bottle Weighted Kickback
Expert Advice
Keep your elbow locked in place next to your body to ensure full triceps engagement.
How-to-do Steps
- Stand with feet shoulder-width apart, knees slightly bent, holding a bottle in one hand.
- Lean forward slightly, keeping your back straight.
- Press the bottle back by extending your arm behind you until it is straight.
- Slowly return to the starting position.
Track Bottle Weighted Kickback in FitAI
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Muscles Worked
Bottle Weighted Kickback primarily targets the Triceps, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps100%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bottle Weighted Kickback work?
Bottle Weighted Kickback primarily targets the Triceps. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Bottle Weighted Kickback?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bottle Weighted Kickback suitable for beginners?
Bottle Weighted Kickback is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
