Bottle Weighted Pullover
The pullover done with a filled water bottle held in both hands, a home version that needs only a sturdy box or bench to lie on.
How to do it
Setup
Upper back on a sturdy box, feet planted, the bottle held above the chest in both hands, arms nearly straight.
Steps
- Lower the bottle in an arc behind the head.
- Pause at the bottom without letting the ribs flare.
- Pull it back over the chest.
Common mistakes
Bottle slipping: grip it firmly around its body with both hands. Hips sagging off the box: keep them level. Elbows bending into a press: the arms stay nearly straight.
Breathing
Deep inhale lowering behind the head, exhale pulling over.
