Raise - Water Bottle
Recommendations: 2-3 Sets, 10-15 Reps
Beginner Lateral Delts Triceps Strength Water Bottle Pull Home
Purpose: This exercise develops the trapezoid muscles (upper back and shoulders).
Benefits: Exercising the traps will provide a thicker, larger and more powerful back development which will help in other exercises and minimize injuries.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold water bottles at the sides of your body with the palms facing inwards. This is the starting position. Raise the water bottles straight up as high as you can along the side of your body. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Your elbows should move back, not out to the sides. Keep your shoulders relaxed. Slowly lower the bottles to the starting positions. Inhale during this movement. Repeat for the recommended number of repetitions.
The trapezius is a large muscle group which is located in your upper body just below the neck and between your deltoid (shoulder) muscles. A prime means of working the traps directly is to use a shrug exercise.
Step 1
Stand with water bottles beside your body, palms facing inwards.
Stand upright with your feet about shoulder-width apart and your knees slightly bent. Hold water bottles at the sides of your body with the palms facing inwards. This is the starting position.
Step 2
Raise the bottles straight up as high as you can.
Raise the bottles straight up as high as you can along the side of your body. Exhale during this movement. Hold the contraction briefly (about 1-2 seconds). Your elbows should move back, not out to the sides. Keep your shoulders relaxed.
Step 3
Lower the bottles to the starting position.
Slowly lower the bottles to the starting positions. Inhale during this movement. Hold water bottles at the sides of your body with the palms facing inwards.