Bottle Weighted Pullover
Expert Advice
Keep your hips stable and avoid arching your lower back excessively as you lower the weight behind your head to protect your spine and focus on the lats.
How-to-do Steps
- Lie on your back on the floor with your knees bent and feet flat.
- Hold a bottle weight with both hands above your chest, arms extended.
- Keeping your arms straight, lower the weight in an arc behind your head until your arms are parallel to the floor.
- Bring the weight back up to the starting position using your lats and chest.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bottle Weighted Pullover 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 Pullover work?
Bottle Weighted Pullover 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 Pullover?
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 Pullover suitable for beginners?
Bottle Weighted Pullover 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.
