Water Bottle Straight Arm Row Over Incline Bench
Straight-arm row variation that keeps tension on the lats with minimal biceps involvement.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: lats. Secondary: rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down on an incline bench holding water bottles with arms straight.
- Pull the bottles back toward the hips while keeping the arms extended.
- Squeeze the lats at the end range.
- Return with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Straight-arm row variation that keeps tension on the lats with minimal biceps involvement.
Common mistakes
Avoid bending the elbows or using momentum.
Make it harder
Use heavier bottles or slow the tempo.
Make it easier
Allow a slight elbow bend or use lighter bottles.
Breathing
Exhale as you pull, inhale as you return.
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 × 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.