Prone Water Bottle Lat Pulldown
Prone lat pulldown with water bottle
BackIntermediateStrengthPulldown
At a glance
| Muscles worked | Primary: Lats |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pulldown |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie face down holding water bottle
- Step 2: Arms extended overhead
- Step 3: Pull bottle toward chest
- Step 4: Squeeze lats
- Step 5: Return with control
Equipment
- Water bottle optional
Coaching tips
Benefits
Prone lat pulldown with water bottle
Common mistakes
Overarching lower back
Make it harder
Slower tempo
Make it easier
Standard pulldown
Breathing
Exhale pulling
Build a workout with this exercise
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Beginner · 3 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.