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leaning back incline alternating water bottle pres

Strengthens back

BackIntermediateStrengthIsolation

At a glance

Muscles workedPrimary: back. Secondary: biceps, rear delts
Muscle groupBack
DifficultyIntermediate
TypeStrength · Isolation
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup for leaning back incline alternating water bottle pres.
  2. Step 2: Engage core and set posture.
  3. Step 3: Perform the movement with control.
  4. Step 4: Squeeze at the peak.
  5. Step 5: Return slowly and repeat.

Equipment

Coaching tips

Benefits

Strengthens back

Common mistakes

Using momentum or losing form

Make it harder

Increase load or slow tempo

Make it easier

Reduce load or range of motion

Breathing

Exhale on effort, inhale on return

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More back exercises

Dumbbell Row to Curl on Incline Bench

Beginner · 3 sets × 8-12 reps

Back Hyperextension Side Stretch Crunch

Advanced · 4 sets × 15 reps

Single Leg Water Bottle Over Under Hand Row

Intermediate · 4 sets × 20 reps

Single-Arm Knee Tuck Plank

Beginner · 3 sets × 30-60s per arm

Banded Straight Leg Kickback

Beginner · 8 sets × 10 reps

Single Arm D Handle Forward Row

Intermediate · 3 sets × 12-15 each arm

General 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.