Bottle-Weight Bent-Over Row
Strengthen your back at home! The Bottle-Weight Bent-Over Row works your muscles effectively with just a bottle. Simple, effective, and convenient.
The Bottle-Weight Bent-Over Row mainly works the back, with help from the traps and shoulders. No equipment needed: it uses just your bodyweight.
Bottle-Weight Bent-Over Row Muscles Worked
Primary
Lats (latissimus dorsi); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Rear Shoulder (Delts) (posterior deltoid)
Bottle-Weight Bent-Over Row Variations and Alternatives
How to do the Bottle-Weight Bent-Over Row
Stand with your feet shoulder-width apart, holding a weighted bottle in one hand with an overhand grip.
Bend your knees slightly and hinge forward from the hips, keeping your back straight and nearly parallel to the floor. Allow your arm to hang straight down toward the floor. This will be your starting position.
Engage your core to stabilize your torso and prevent any swinging motion.
Exhale and lift the bottle towards your waist, keeping your elbow close to your body and squeezing your shoulder blades together.
Pause briefly at the top of the movement with the back muscles contracted.
Inhale and slowly lower the bottle back to the starting position, with your arm fully extended.
Repeat the desired number of repetitions, typically between 8 to 12 reps per set.
Perform the exercise with the opposite arm after completing all sets on one side.
Ensure that you maintain a neutral neck alignment by keeping your head in line with your spine throughout the movement.
Avoid using momentum to lift the bottle; the movement should be controlled and deliberate.
Remember to start with a lighter weight to perfect your form and prevent injury. As you progress, you can increase the weight of the bottle to challenge your muscles further.
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Bottle-Weight Bent-Over Row FAQs
What muscles does the Bottle-Weight Bent-Over Row work?
The Bottle-Weight Bent-Over Row mainly works the back, with help from the traps and shoulders. The main muscles are the latissimus dorsi and rhomboids.
What equipment do you need for the Bottle-Weight Bent-Over Row?
None. The Bottle-Weight Bent-Over Row is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bottle-Weight Bent-Over Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bottle-Weight Bent-Over Row variations and alternatives?
Similar exercises include the Towel Bent-Over Row, Bottle-Weight Bent-Over Y-Raise, Alternating Bottle-Weight Bicep Curl and Alternating Bottle-Weight Front Raise.
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