1. Stand with your feet shoulder-width apart. Hold a water bottle with both hands behind your back, gripping it by the handle with palms facing each other.
2. Bend slightly at the knees and hinge forward at the hips, keeping your back straight with a slight natural arch in your lower back. Let your arms hang straight down holding the water bottle.
3. Stabilize your core and maintain a slight bend in your elbows throughout the movement.
4. Without moving your upper arms, exhale as you extend your elbows, pushing the water bottle behind you until your arms are fully extended.
5. Squeeze your triceps at the top of the movement and pause briefly.
6. Inhale as you slowly bring the water bottle back to the starting position, controlling the weight with your triceps.
7. Repeat the movement for the desired number of repetitions and sets.
8. Keep your head in a neutral position and avoid moving your upper arms; only the forearms should move.
9. Start with a lighter water bottle and progress to heavier as you get stronger.
10. Ensure that the movement is controlled and focused, especially on the eccentric (lowering) phase.
11. Keep your shoulders down and away from your ears to avoid unnecessary tension.
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