Rotating Inner Tricep Overhead Extension Water Bottle
Overhead extension with a rotation that emphasizes the inner portion of the triceps.
ArmsIntermediateStrengthExtension
At a glance
| Muscles worked | Primary: triceps (long head & inner). Secondary: shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Intermediate |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Hold a water bottle overhead with both hands or one hand.
- Lower the bottle behind the head by bending the elbows.
- Extend the arms while adding a slight rotation to target the inner tricep.
- Keep the upper arms stable.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Overhead extension with a rotation that emphasizes the inner portion of the triceps.
Common mistakes
Avoid flaring the elbows or arching the lower back.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Perform a standard overhead extension without the rotation.
Breathing
Inhale as you lower, exhale as you extend and rotate.
Build a workout with this exercise
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Beginner · 3 sets × 12-20 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.