Bottle Weighted Pullover
Description
The bottle weighted pullover is a pullover performed lying on the floor with a weighted bottle or jug held with both hands. The bottle is lowered back overhead and pulled back to over the chest. It is a great at-home chest and lat builder.
Muscle Group
Equipment Required
Bottle Weighted Pullover Instructions
- Lie on the floor on your back with knees bent and feet flat.
- Hold a weighted bottle with both hands stacked over your chest.
- Keep your arms long with a slight bend in the elbows.
- Brace your core and tuck your chin slightly.
- Lower the bottle back overhead toward the floor.
- Stop when you feel a deep stretch in the lats and chest.
- Pull the bottle back over your chest using the lats and chest.
- Keep the elbows in the same position throughout.
Bottle Weighted Pullover Form & Visual
Bottle Weighted Pullover Benefits
- Builds chest and lats
- No bench required
- Strong at-home option
- Trains shoulder mobility
- Vintage bodybuilding favorite
- Easy to scale at home
Bottle Weighted Pullover Muscles Worked
- Pectoralis major
- Latissimus dorsi
- Triceps brachii
Bottle Weighted Pullover Variations & Alternatives
- DB Pullover
- Barbell Pullover
- Cable Pullover
- Straight Arm Pulldown
