Side Water Bottle Lat Contraction on Ground
Isometric lat contraction on side
BackIntermediateStrengthContraction
At a glance
| Muscles worked | Primary: Lats |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Contraction |
| Sets & reps | 5 sets × 12-15 each side |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie on side holding water bottle
- Step 2: Arm extended overhead
- Step 3: Contract lat by pulling shoulder down
- Step 4: Hold contraction
- Step 5: Switch sides
Equipment
- Water bottle optional
Coaching tips
Benefits
Isometric lat contraction on side
Common mistakes
Lifting shoulder off ground
Make it harder
Add slow pulse
Make it easier
No weight
Breathing
Steady breathing
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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.