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Water Bottle Overhead Extension

  • 🧴 Household items
  • At home
  • Beginner

Lowering a large filled water bottle behind your head with both hands and lifting it back up. The easiest way to start training triceps at home.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Sit upright on a chair with a straight back. Hold a filled 1–2 litre bottle with both hands.
  2. Raise the bottle straight above your head, arms straight.
  3. Keeping your elbows close to your ears and pointing forward, bend them to lower the bottle slowly behind your head.
  4. Straighten your elbows to lift the bottle back up. Only your forearms should move.

Breathing: Breathe in as you lower, breathe out as you lift.

How much to start with: 2–3 sets × 10–15 reps

❌ Common mistakes

  • Letting your elbows flare out to the sides.
  • Arching your lower back.
  • Letting the bottle drop quickly.

⚠️ Safety

  • Make sure the cap is tight and your hands are dry so the bottle can't slip onto your head. Stop if your shoulder hurts.

Muscles worked

Main: Triceps

Next step (a bit harder)Seated Dumbbell Overhead Extension

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