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rear delt waterbottle high pull palms in on stoll

Strengthens rear delts, shoulders

BackBeginnerStrengthPull

At a glance

Muscles workedPrimary: rear deltoids. Secondary: rhomboids, traps
Muscle groupBack
DifficultyBeginner
TypeStrength · Pull
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for rear delt waterbottle high pull palms in on stoll.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens rear delts, shoulders

Common mistakes

Using momentum or shrugging the shoulders

Make it harder

Increase weight or slow the tempo

Make it easier

Use a lighter weight or reduce reps

Breathing

Exhale on the pull/curl, inhale on the return

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General 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.