Instructions:
- 1Stand or sit with a bottle in both hands, and your arms fully extended above your head.
- 2Keep your elbows close to your head and perpendicular to the floor.
- 3Lower the bottle behind your head until your forearms touch your biceps.
- 4Return to the starting position by using the triceps to raise the bottle.
- 5Repeat for the recommended amount of repetitions.
Tips:
- Avoid using your back or shoulders to lift the bottle.
- Keep your elbows stationary, only your forearms should move.
- Choose a weight that allows you to perform the exercise with the correct form.
- Control the motion, don't allow the weight to fall or jerk.