Over the Bench Single Water Bottle Raising Row
Light-load version of the single-arm row ideal for beginners or high-rep work.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: back & lats. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~4 kcal |
How to do it
- Place one knee and hand on a bench for support.
- Hold a water bottle in the opposite hand and row it toward the hip.
- Squeeze the back at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Water Bottle
- Bench
Coaching tips
Benefits
Light-load version of the single-arm row ideal for beginners or high-rep work.
Common mistakes
Avoid rotating the torso or rushing the movement.
Make it harder
Progress to a dumbbell.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 20 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.