Single Arm Kneeling on Bench Water Bottle Kickback
Kneeling kickback that isolates the triceps with good upper-arm stability.
ArmsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: rear delts, core |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Kneel on a bench with one hand and same-side knee supported, holding a water bottle in the free hand.
- Keep the upper arm parallel to the floor and extend the elbow fully.
- Squeeze the tricep at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps each side.
Equipment
- Water Bottle
- Bench
Coaching tips
Benefits
Kneeling kickback that isolates the triceps with good upper-arm stability.
Common mistakes
Avoid swinging the bottle or dropping the upper arm.
Make it harder
Use a heavier bottle or add a pause at full extension.
Make it easier
Use a lighter bottle or perform standing.
Breathing
Exhale as you extend, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12 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.