Seated Rotating Water Bottle Raises
Seated rotating raises that work the delts through multiple planes for complete shoulder development.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: shoulders. Secondary: core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Sit upright holding water bottles at the sides or in front.
- Raise the bottles while rotating the arms through a controlled arc (front to side or similar).
- Keep the core braced and movement smooth.
- Lower with control.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottles
- Bench
Coaching tips
Benefits
Seated rotating raises that work the delts through multiple planes for complete shoulder development.
Common mistakes
Avoid swinging the bottles or shrugging the shoulders.
Make it harder
Use heavier bottles or slow the rotation.
Make it easier
Perform standard lateral or front raises.
Breathing
Exhale as you raise and rotate, 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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Beginner · 3 sets × 12-15 each armGeneral 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.