Overhand Water Bottle Row Over Incline Bench
Overhand row performed over the edge of an incline bench for a full stretch and strong contraction.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: lats & upper back. Secondary: rear delts, biceps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Position the chest on an incline bench with arms hanging, holding water bottles with an overhand grip.
- Row the bottles toward the hips or lower ribs.
- Squeeze the back at the top.
- Lower under control for a full stretch.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Overhand row performed over the edge of an incline bench for a full stretch and strong contraction.
Common mistakes
Avoid rounding the back or yanking the bottles.
Make it harder
Use heavier bottles or slow the eccentric.
Make it easier
Use lighter bottles or reduce the stretch.
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 × 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.