Upright Row - Single Seated Water Bottle
Recommendations: 2-3 Sets, 8-12 Reps
Intermediate Shoulders Traps Forearms Strength Water Bottle Chair Pull Compound Home
Purpose: The row is a good exercise for building up and strengthening the anterior (front) delts.
Benefits: The row is a highly effective compound upper-body exercise.
Sit on a chair with your feet about shoulder-width apart. Grab water bottles with an overhand grip (palms facing downward) and let them hang beside your body. This is your starting position. Raise the right bottle straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Lower the bottle to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions. Raise the left bottle straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Lower the bottle to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Sit on a chair holding water bottles in an overhand grip, hanging beside your body.
Sit on a chair with your feet about shoulder-width apart. Hold water bottles with an overhand grip (palms facing downward) and let them hang beside your body. This is your starting position.
Step 2
Raise the right bottle straight up to the level of your shoulder, elbow flaring out to the side.
Raise the right bottle straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Do not shrug your shoulders.
Step 3
Lower the bottle back to the starting position.
Lower the bottle to the starting position. Inhale during this movement. Hold water bottles with an overhand grip (palms facing downward) and let them hang beside your body. Repeat as required.
Step 4
Raise the left bottle straight up to the level of your shoulder, elbow flaring out to the side.
Raise the left bottle straight up to the level of your shoulder. Your elbow should flare out to the side. Exhale during this movement. Do not shrug your shoulders.
Step 5
Lower the bottle back to the starting position.
Lower the bottle to the starting position. Inhale during this movement. Hold water bottles with an overhand grip (palms facing downward) and let them hang beside your body. Repeat as required.