Single Arm Seated Water Bottle Tricep Extension
Seated single-arm overhead extension that isolates each tricep and improves balance.
ArmsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: triceps. Secondary: 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
- Sit upright holding a water bottle overhead with one arm.
- Lower the bottle behind the head by bending the elbow.
- Extend the arm fully, squeezing the tricep.
- Keep the upper arm stable and core braced.
- Complete 4 sets of 12-15 reps each side.
Equipment
- Water Bottle
- Bench optional
Coaching tips
Benefits
Seated single-arm overhead extension that isolates each tricep and improves balance.
Common mistakes
Avoid flaring the elbow or leaning to the side.
Make it harder
Use a heavier bottle or slow the eccentric.
Make it easier
Use a lighter bottle or perform bilateral.
Breathing
Inhale as you lower, exhale as you extend.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 10-12 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.