leaning back water bottle underhand wideclose pres
Strengthens back
BackBeginnerStrengthIsolation
At a glance
| Muscles worked | Primary: back. Secondary: biceps, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Isolation |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~30 kcal |
How to do it
- Step 1: Setup for leaning back water bottle underhand wideclose pres.
- Step 2: Engage core and set posture.
- Step 3: Perform the movement with control.
- Step 4: Squeeze at the peak.
- Step 5: Return slowly and repeat.
Equipment
- Water bottle
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
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Seated Bodyweight Lat Stretch and Row
Beginner · 3 sets × 20-40 secondsReverse Back Hyperextensions
Beginner · 4 sets × 12-15 repsWave Maker Row
Beginner · 4 sets × 12-15 repsstanding double pulley row arms crossed at start
Beginner · 3 sets × 10-12 repsHotel Room Luggage Deadlift
Beginner · 5 sets × 8-10 repsBodyweight Upper Back Toner Up Out Back Down
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.