side lying water bottle tricep kickback
Strengthens back, triceps, glutes
BackBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for side lying water bottle tricep kickback.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Water bottle
Coaching tips
Benefits
Strengthens back, triceps, glutes
Common mistakes
Using momentum or losing form
Make it harder
Increase load or slow tempo
Make it easier
Reduce load or range of motion
Breathing
Exhale on effort, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Single Dumbbell Seated Rear Delt Row
Intermediate · 4 sets × 12-15 each armDumbbell Incline Bench Row to reverse fly
Beginner · 5 sets × 10-12 repsSingle Arm Pulley Row
Advanced · 3 sets × 10-12 repsBent Over Single Arm Swimmers Pull with Pulley
Intermediate · 3 sets × 10-12 each sideUnderhand Bodyweight Row
Intermediate · 3 sets × 10-15 repsProne Bodyweight Swimmers on back hyperextension
Beginner · 3 sets × 12-15 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.