Prone Water Bottle Hand to Hand Pass
Prone hand-to-hand pass that improves rear-delt endurance and scapular control.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts & upper back. Secondary: shoulders, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down holding a water bottle in one hand with arms extended.
- Pass the bottle from one hand to the other in a controlled arc.
- Keep the core engaged and neck neutral.
- Maintain continuous tension in the upper back.
- Complete 4 sets of 10-12 passes each direction.
Equipment
- Water Bottle
Coaching tips
Benefits
Prone hand-to-hand pass that improves rear-delt endurance and scapular control.
Common mistakes
Avoid lifting the chest excessively or rushing the pass.
Make it harder
Use a heavier bottle or slow the tempo.
Make it easier
Use a lighter bottle or reduce the range.
Breathing
Breathe steadily with each pass.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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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.