Row - Bent Water Bottle Single Inwards
Recommendations: 2-3 Sets, 8-12 Reps
Intermediate Traps Lats Triceps Posterior Delts Strength Water Bottle Pull Compound Home
Purpose: This is a good exercise for increasing strength and size in the upper back.
Benefits: This exercise is a strong, effective free weight back exercise for building muscle mass and size of the lats.
Bend over, grasping a water bottle in your right hand and let it hang to your side with the palms facing inward. Your left hand rests on your left thigh. Feel the stretch in the lats. This is the starting position. Lift the bottle straight up toward your right side with your right hand. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement. Lower the bottle slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Move the water bottle to your left hand. Bend over, letting the bottle hang. Your right hand rests on your right thigh. Repeat the movements using your left arm. Repeat for the required number of repetitions.
There are a number of muscles in the back, although the two major muscles are the lats and traps. The lats pulls the arm back and down towards the spine. The traps pull the shoulder blades back and towards the spine.
Step 1
Bend over, grasping a water bottle in your right hand, facing inwards.
Bend over, grasping a water bottle in your right hand and let it hang to your side with the palms facing inward. Your left hand rests on your left thigh. Feel the stretch in the lats. This is the starting position.
Step 2
Raise the bottle to your chest, with your upper arm parallel to and close to your body.
Raise the bottle straight up toward your right side with your right hand. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 3
Lower the bottle to the starting position.
Lower the bottle to the starting position. Inhale during this movement. Bend over, grasping a water bottle in your right hand and let it hang to your side with the palms facing inward. Your left hand rests on your left thigh. Feel the stretch in the lats. Repeat as required.
Step 4
Move the water bottle to your left hand. Bend over.
Bend over, grasping a water bottle in your left hand and let it hang to your side with the palms facing inward. Your right hand rests on your right thigh. Feel the stretch in the lats. This is the starting position.
Step 5
Raise the bottle to your chest, with your upper arm parallel to and close to your body.
Raise the bottle straight up toward your left side with your left hand. Your upper arm should be parallel with your back and close to your body at the finish of the movement. Hold for a second at the top, feeling the lift from the right side lats and traps (not the shoulder and arm). Exhale during this movement.
Step 6
Lower the bottle to the starting position.
Lower the bottle to the starting position. Inhale during this movement. Bend over, grasping a water bottle in your left hand and let it hang to your side with the palms facing inward. Your right hand rests on your right thigh. Feel the stretch in the lats. Repeat as required.