Seated Bent Over Rear Delt Water Bottle Rows
Seated bent over rear delt rows
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit on stool leaning forward
- Step 2: Hold water bottles
- Step 3: Pull toward hips
- Step 4: Squeeze rear delts
- Step 5: Lower with control
Equipment
- Water bottles optional
Coaching tips
Benefits
Seated bent over rear delt rows
Common mistakes
Using back momentum
Make it harder
Slower tempo
Make it easier
Standing version
Breathing
Exhale pulling
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 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.