Water Bottle Bent Over Bent Arm Row
Builds strength and muscle in the upper back, lats
BackBeginnerStrengthRow
At a glance
| Muscles worked | Primary: Upper back, lats. Secondary: Biceps, rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Row |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~45 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, lats
- 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
Coaching tips
Benefits
Builds strength and muscle in the upper back, lats
Common mistakes
Shrugging shoulders or jerking the weight
Make it harder
Slow the tempo or add resistance
Make it easier
Reduce the load or range of motion
Breathing
Exhale on effort, inhale on the return
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 × 10-12 repsChin Up with V Kick on Smith Machine
Advanced · 4 sets × 6-10 repsSupine Water Bottle Lat Pulldown on Stool
Intermediate · 3 sets × 12-15 repsSingle Arm Banded Row in Lunge Elbow Down
Intermediate · 3 sets × 10-12 each sideBent Over Downward Dumbbell Reverse Fly
Intermediate · 3 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.