Standing Water Bottle Rear Delt Rows
Standing rear-delt row that builds shoulder health and postural strength with minimal equipment.
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 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Stand hinged at the hips holding water bottles with a neutral or overhand grip.
- Row the bottles upward and slightly outward, leading with the elbows.
- Squeeze the rear delts at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
Coaching tips
Benefits
Standing rear-delt row that builds shoulder health and postural strength with minimal equipment.
Common mistakes
Avoid swinging the torso or shrugging.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Hinge more or support the chest 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.
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Beginner · 3 sets × 10-12 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.