Row - Water Bottle Single Bent Over Rotation
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.
Stand with your feet about shoulder-width apart. Hold water bottles with a pronated grip (palms facing back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottles hang down and you feel the stretch in the lats. This is the starting position. Lift the right bottle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hands are facing forward (supinated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Lift the left bottle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hands are facing forward (supinated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the weight slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Variation: This exercise can also be done using other items found in the home, such as cans.
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
Stand bent over with water bottles in an overhand grip.
Stand with your feet about shoulder-width apart. Hold water bottles with a pronated grip (palm facing back) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottles hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the right bottle rotating the hands so that the hands face forward.
Lift the right bottle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing forward (supinated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the bottle slowly to the staring position while rotating them so that the hands face to the back.
Lower the weight slowly to the starting position. Inhale during this movement. Hold water bottles with a pronated grip and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottles hang down and you feel the stretch in the lats. Repeat as required.
Step 4
Lift the left bottle rotating the hands so that the hands face forward.
Lift the left bottle straight up toward your waist. Keeping your arm close to your body, rotate your hand until your hand is facing forward (supinated) and your upper arm is parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 5
Lower the bottle slowly to the staring position while rotating them so that the hands face to the back.
Lower the weight slowly to the starting position. Inhale during this movement. Hold water bottles with a pronated grip and your arm close to the side of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the bottles hang down and you feel the stretch in the lats. Repeat as required.