1. Start by selecting a bottle that is appropriately weighted for your strength level. Fill it with water or sand for added weight.
2. Place a bench or sturdy surface in front of you.
3. Stand facing the bench and hinge forward at the hips until your torso is nearly parallel to the floor. Place one hand on the bench for support.
4. Hold the bottle with your free hand and start with your arm bent so that the bottle is next to your chest; your elbow should be close to your side and bent at about a 90-degree angle.
5. Keeping your upper arm stationary and close to your body, exhale and extend your forearm behind you, moving only at the elbow, until your arm is fully extended.
6. Pause at the top of the movement and squeeze your triceps without locking your elbow.
7. Inhale and slowly return to the starting position, with the bottle next to your chest.
8. Repeat for the desired number of repetitions before switching arms.
Make sure to keep your back straight and core tight throughout the exercise to prevent any unnecessary strain on your lower back. Adjust the weight of the bottle as needed to ensure that you can perform the movement with proper form while still challenging your muscles.
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