Single Arm Water Bottle Rear Delt Row
Single-arm rear-delt row that improves postural strength and corrects side-to-side imbalances.
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Hinge at the hips holding a water bottle in one hand.
- Row the bottle upward and slightly outward, leading with the elbow.
- Squeeze the rear delt at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps each side.
Equipment
- Water Bottle
Coaching tips
Benefits
Single-arm rear-delt row that improves postural strength and corrects side-to-side imbalances.
Common mistakes
Avoid rotating the torso or shrugging.
Make it harder
Use a heavier bottle or add a pause.
Make it easier
Support the non-working hand on a bench.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Leaning Back with Olympic Rings
Intermediate · 3 sets × 20-40 secondsSeated Alternating Water Bottle Shoulder Press
Intermediate · 3 sets × 10-12 each armStationary Lunge Water Bottle Reverse Fly
Intermediate · 4 sets × 10-12 each sidePole Behind the Back Warm Up Stretch
Beginner · 3 sets × 20-40 secondsStanding Water Bottle Rear Delt Rows
Beginner · 4 sets × 12-15 repsLateral Raise with Dumbbells
Beginner · 4 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.