Bottle-Weight Bent-Over Row

1. Stand with your feet shoulder-width apart, holding a weighted bottle in one hand with an overhand grip.

2. Bend your knees slightly and hinge forward from the hips, keeping your back straight and nearly parallel to the floor. Allow your arm to hang straight down toward the floor. This will be your starting position.

3. Engage your core to stabilize your torso and prevent any swinging motion.

4. Exhale and lift the bottle towards your waist, keeping your elbow close to your body and squeezing your shoulder blades together.

5. Pause briefly at the top of the movement with the back muscles contracted.

6. Inhale and slowly lower the bottle back to the starting position, with your arm fully extended.

7. Repeat the desired number of repetitions, typically between 8 to 12 reps per set.

8. Perform the exercise with the opposite arm after completing all sets on one side.

9. Ensure that you maintain a neutral neck alignment by keeping your head in line with your spine throughout the movement.

10. Avoid using momentum to lift the bottle; the movement should be controlled and deliberate.

Remember to start with a lighter weight to perfect your form and prevent injury. As you progress, you can increase the weight of the bottle to challenge your muscles further.

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