Bottle Weighted Bent-Over Row
The bent-over row with a filled water jug held by its handle in both hands; a home row when there is no dumbbell.
How to do it
Setup
Hinged to about 45°, back flat, knees soft, the jug hanging from both hands below the chest.
Steps
- Row the jug to the belly, elbows along the body.
- Squeeze the blades with the jug held still.
- Lower it to long arms without swinging.
Common mistakes
Jug swinging between reps: stop it at the bottom. Rounding the back to reach it: bend the knees more. Standing up as the set gets hard: hold the hinge.
Breathing
Exhale on the row, inhale lowering.
