Shoulder Sculpt Up Forward Back Down Water Bottle
Water-bottle version of the shoulder sculpt sequence for convenient warm-up and mobility work.
ShouldersBeginnerMobilityRaise
At a glance
| Muscles worked | Primary: shoulders. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Mobility · Raise |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~12 kcal |
How to do it
- Stand holding water bottles at the sides.
- Move the arms through the up → forward → back → down sequence.
- Keep the core braced and movement smooth.
- Continue for ~10 seconds of quality work per set.
- Complete 3 sets.
Equipment
- Water Bottles
Coaching tips
Benefits
Water-bottle version of the shoulder sculpt sequence for convenient warm-up and mobility work.
Common mistakes
Avoid swinging the bottles or shrugging.
Make it harder
Increase control or slight range.
Make it easier
Perform without bottles.
Breathing
Breathe steadily with each phase.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 20 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.