Bottle Weighted Pullover Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Deltoid Posterior, Levator Scapulae, Pectoralis Major Sternal Head, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Pullover
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Pullover
- Lie down on a bench or stability ball with your back supported.
- Hold a weight with both hands above your chest, arms extended.
- Slowly lower the weight back over your head, keeping your arms slightly bent.
- Engage your back muscles and pull the weight back up to the starting position.
Common Mistakes
- Using too much weight, which can lead to improper form.
- Arching the back excessively during the movement.
- Not engaging the core, leading to poor stability.
Modifications
- Perform the exercise with lighter weights to reduce strain on the muscles.
- Do the pullover on a stability ball for added support and stability.
Tips
- Focus on controlling the movement during the exercise to prevent injury.
- Keep your core engaged to stabilize your body throughout the motion.
Bottle Weighted Pullover Alternatives
Tags
back
strength
pullover
lat muscles
upper body
weighted exercise
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