Bottle-Weight Armpit Row
Strengthen your back with just bottles! This armpit row variation is a simple, effective exercise you can do anywhere.
The Bottle-Weight Armpit Row is a compound exercise that mainly works the back, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Bottle-Weight Armpit Row Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Lats (latissimus dorsi)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Bottle-Weight Armpit Row Variations and Alternatives
How to do the Bottle-Weight Armpit Row
Find two bottles that you can comfortably hold in each hand, fill them with water, sand, or any other suitable material to add weight.
Stand with your feet shoulder-width apart, holding one bottle in each hand with your arms extended down at your sides.
Begin with a neutral grip, palms facing inward towards your body.
Exhale and lift the bottles straight up towards your armpits by bending your elbows and squeezing your shoulder blades together.
Your elbows should go up and out to the sides as you lift the bottles, targeting the muscles in your upper back.
Inhale and lower the bottles back down to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Make sure to perform the exercise with proper form to avoid injury and to ensure that the target muscles are being effectively worked. Adjust the weight of the bottles to match your fitness level and capabilities.
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Bottle-Weight Armpit Row FAQs
What muscles does the Bottle-Weight Armpit Row work?
The Bottle-Weight Armpit Row mainly works the back, with help from the traps and shoulders. The main muscles are the rhomboids and latissimus dorsi.
What equipment do you need for the Bottle-Weight Armpit Row?
None. The Bottle-Weight Armpit Row is a bodyweight exercise, so you can do it anywhere.
Is the Bottle-Weight Armpit Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bottle-Weight Armpit Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bottle-Weight Armpit Row variations and alternatives?
Similar exercises include the Bottle-Weight Bent-Over Y-Raise, Bottle-Weight Lateral Raise, Alternating Bottle-Weight Front Raise and Bottle-Weight Reverse Bent-Over Fly.
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