Kneeling Water Bottle Rear Delt High Pull
Kneeling rear delt high pull
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Rear delts and upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 20 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Kneel holding water bottles
- Step 2: Hinge slightly forward
- Step 3: Pull bottles upward explosively
- Step 4: Lead with elbows
- Step 5: Lower with control
Equipment
- Water bottles optional
Coaching tips
Benefits
Kneeling rear delt high pull
Common mistakes
Using back momentum
Make it harder
Explosive pull
Make it easier
Bent over fly
Breathing
Exhale pulling
Build a workout with this exercise
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Beginner · 3 sets × 12-15 each armGeneral 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.