Bottle-Weight Pullover
Target your chest & lats with a simple, at-home exercise! The Bottle-Weight Pullover uses a water bottle for an effective workout.
The Bottle-Weight Pullover is a compound exercise that mainly works the back and chest, with help from the traps and triceps. You'll need: exercise bench.
Required Equipment
Bottle-Weight Pullover Muscles Worked
Primary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Secondary
Mid Traps (trapezius, middle fibers); Triceps (triceps brachii)
Bottle-Weight Pullover Variations and Alternatives
How to do the Bottle-Weight Pullover
Lie perpendicular on a bench or a sturdy surface with only your upper back resting on the bench. Your hips should be below the level of the bench, knees bent, and feet flat on the floor.
Grasp a bottle filled with water or any similar object as a weight substitute with both hands, directly above your chest. Your arms should be extended with a slight bend at the elbows.
Keep your arms straight (maintaining the slight bend in the elbows) and slowly lower the bottle in an arc behind your head. Breathe in as you do this. Go as low as comfortably possible; you should feel a stretch in your chest and lats.
Using your lats and chest muscles, reverse the movement, bringing the bottle back to the starting position above your chest in a controlled arc. Exhale as you perform this part of the movement.
Be sure to keep the movement controlled, especially in the stretch position to avoid injury.
Perform the desired number of repetitions and sets.
Remember to maintain a neutral spine and to not overload the weight to the point where form is compromised or control is lost. It is important to perform the exercise with a weight that allows a full range of motion with proper form.
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Bottle-Weight Pullover FAQs
What muscles does the Bottle-Weight Pullover work?
The Bottle-Weight Pullover mainly works the back and chest, with help from the traps and triceps. The main muscles are the latissimus dorsi and pectoralis major.
What equipment do you need for the Bottle-Weight Pullover?
Exercise bench.
Is the Bottle-Weight Pullover 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 Pullover go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bottle-Weight Pullover variations and alternatives?
Similar exercises include the Barbell Arm Bent Pullover, Barbell Pullover, Bottle-Weight Armpit Row and Bottle-Weight Reverse Bent-Over Fly.
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