Bottle Weighted Bent-Over Row
Expert Advice
Keep your back flat and avoid using momentum to lift the weight. Focus on pulling with your back muscles rather than your arms.
How-to-do Steps
- Stand with your feet hip-width apart, holding a bottle weight in each hand with palms facing your body.
- Bend your knees slightly and hinge forward at your hips, keeping your back straight.
- Let the weights hang down in front of you, then row them towards your hips, squeezing your shoulder blades together.
- Lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bottle Weighted Bent-Over Row primarily targets the Lats, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bottle Weighted Bent-Over Row work?
Bottle Weighted Bent-Over Row primarily targets the Lats. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Bottle Weighted Bent-Over Row?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bottle Weighted Bent-Over Row suitable for beginners?
Bottle Weighted Bent-Over Row is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
