Underhand Water Bottle Rear Delt Rows
Underhand rear-delt row that combines rear-shoulder work with additional biceps involvement.
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, biceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Hinge at the hips or sit supported holding water bottles with an underhand grip.
- Row the bottles upward, focusing on the rear delts.
- Squeeze at the top, then lower with control.
- Keep the core braced.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
Coaching tips
Benefits
Underhand rear-delt row that combines rear-shoulder work with additional biceps involvement.
Common mistakes
Avoid shrugging or rounding the back.
Make it harder
Use heavier bottles or add a pause.
Make it easier
Use lighter bottles or perform supported 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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