Single Arm Water Bottle Row
Classic single-arm row using a water bottle that builds back strength and corrects imbalances.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: rear delts, biceps, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Hinge at the hips holding a water bottle in one hand, non-working hand supported if needed.
- Row the bottle toward the hip, leading with the elbow.
- Squeeze the lat at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps each side.
Equipment
- Water Bottle
Coaching tips
Benefits
Classic single-arm row using a water bottle that builds back strength and corrects imbalances.
Common mistakes
Avoid rotating the torso or shrugging the shoulder.
Make it harder
Use a heavier bottle or slow the eccentric.
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 back exercises
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Beginner · 3 sets × 30-60sGeneral 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.