Water Bottle High Pulls Over Incline Bench
High-pull pattern over an incline bench that targets the upper traps and rear shoulders.
ShouldersIntermediateStrengthPull
At a glance
| Muscles worked | Primary: shoulders & traps. Secondary: upper back, rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~24 kcal |
How to do it
- Lie face-down on an incline bench holding water bottles.
- Pull the bottles upward toward the shoulders or chin level, leading with the elbows.
- Squeeze the upper back and traps at the top.
- Lower with control.
- Complete 4 sets of 10-12 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
High-pull pattern over an incline bench that targets the upper traps and rear shoulders.
Common mistakes
Avoid excessive shrugging or using momentum.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Reduce the height of the pull or use lighter bottles.
Breathing
Exhale as you pull, 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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Intermediate · 4 sets × 20 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.