Wall Leaning Water Bottle Row — Neck & Upper Back Tension Rehab
Builds strength and muscle in the upper back
BackBeginnerRehabRow
At a glance
| Muscles worked | Primary: Upper back. Secondary: Rhomboids, rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Rehab · Row |
| Sets & reps | 2 sets × 10-12 reps |
| Estimated calories burned | ~25 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the upper back
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- Water bottle optional
- Wall optional
Coaching tips
Benefits
Builds strength and muscle in the upper back
Common mistakes
Shrugging shoulders or jerking the weight
Make it harder
Add a few reps or a light load
Make it easier
Reduce the range and stay pain-free
Breathing
Steady breathing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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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.