1. Stand straight with your feet shoulder-width apart for stability.
2. Hold the water bottle in both hands and raise it above your head, fully extending your arms.
3. Brace your core and keep your elbows close to your head; this is your starting position.
4. Slowly bend your elbows to lower the bottle behind your head. Your biceps should remain close to your head during the movement, and only your forearms should move.
5. Lower the bottle as far down as comfortably possible, focusing on feeling a stretch in your triceps.
6. Now extend your elbows to raise the bottle back to the starting position, exhaling as you perform this part of the exercise.
7. Ensure that the movement is controlled throughout and that your elbows are the only part of your arms moving.
8. Repeat the movement for the desired number of repetitions, then rest and proceed to the next set.
The images provided illustrate the starting position with the arms extended upwards, mid-movement with the arms bent and the bottle lowered behind the head, and the final position with the arms extended overhead. Remember, it is important to choose a weight (in this case, the bottle filled with water or sand) that you can lift safely for the desired number of reps and sets. Always maintain proper form to prevent injury and maximize the effectiveness of the exercise.
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