Bottle Weighted Armpit Row
Description
The bottle weighted armpit row uses weighted bottles or jugs to perform a high pull where the elbows lead up to the armpits. The pattern targets the side delts, upper traps, and rhomboids with simple home equipment. It is a great alternative to the upright row.
Muscle Group
Equipment Required
Bottle Weighted Armpit Row Instructions
- Stand tall holding a weighted bottle in each hand at the front of your thighs.
- Set your feet at shoulder-width and brace your core.
- Keep the bottles close to your body throughout.
- Pull the elbows up and out to the sides toward your armpits.
- Lead the motion with the elbows above the hands.
- Stop when the elbows reach armpit height.
- Pause briefly and squeeze the upper back.
- Lower the bottles back to the start with control.
Bottle Weighted Armpit Row Form & Visual
Bottle Weighted Armpit Row Benefits
- Targets side delts and traps
- No dumbbells required
- Easy to scale at home
- Builds shoulder width
- Travel-friendly setup
- Useful upright row swap
Bottle Weighted Armpit Row Muscles Worked
- Lateral deltoid
- Upper trapezius
- Rhomboids
Bottle Weighted Armpit Row Variations & Alternatives
- DB Upright Row
- Cable Upright Row
- High Pull
- Bottle Front Raise
