Bent Over Water Bottle Front Raise to Row
Combines a front raise with a row in a hinged position for complete shoulder and upper-back work.
ShouldersIntermediateStrengthCompound
At a glance
| Muscles worked | Primary: shoulders & upper back. Secondary: rear delts, lats |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Compound |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~26 kcal |
How to do it
- Hinge at the hips holding water bottles.
- Raise the bottles forward, then row them toward the hips.
- Squeeze the shoulders and back at each peak.
- Lower with control and repeat the sequence.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottles
Coaching tips
Benefits
Combines a front raise with a row in a hinged position for complete shoulder and upper-back work.
Common mistakes
Avoid swinging the bottles or rounding the lower back.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Perform the movements separately.
Breathing
Exhale on the raise and row, inhale on the lowers.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.