Classification
Type | auxiliary |
Mechanics | isolated |
Direction | pull |
Equipment | 2 Water Bottles |
Additional Equipment | - |
Instructions
Preparation
Grasp two bottles and stand upright with feet shoulderwide apart and knees slightly flexed. Bent forward by flexing hips until back is almost parallel to floor. Keep back straight. Hold bottles below chest, keep elbows slightly flexed.Execution
Raise bottles up to sides with arm perpendicular to torso. Bring shoulder blades together. Return and repeat.Variations / Comments
Maintain stable hip and back position.![Water Bottles Rear Lateral Raise | Starting Position Water Bottles Rear Lateral Raise Starting Position](/data/exercisefiles/71/471.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Water Bottles Rear Lateral Raise | Ending Position Water Bottles Rear Lateral Raise Ending Position](/data/exercisefiles/72/472.jpg)
Muscles
Target | Deltoid, Posterior |
Synergist | Deltoid, Lateral | Rhomboids | Infraspinatus | Teres Minor | Trapezius, Middle | Trapezius, Lower |
Stabilizers | Hamstrings | Gluteus Maximus | Hip Adductors | Triceps Brachii | Wrist Extensors | Erector Spinae |
![Water Bottles Rear Lateral Raise | Muscles Front Water Bottles Rear Lateral Raise Muscles Front](/data/musclemaps/43/243.jpg)
Front
![Water Bottles Rear Lateral Raise | Muscles Rear Water Bottles Rear Lateral Raise Muscles Rear](/data/musclemaps/44/244.jpg)
Rear
![High End Visualizations](../../template/images/banner/sa_bodytrainer_tv_banner.png)