Bottle Weighted Pullover
The Bottle Weighted Pullover targets your upper body and core strength.
- Lie on your back on a flat surface, holding a bottle with both hands above your chest.
- Engage your core and slowly lower the bottle behind your head, keeping your arms slightly bent.
- Return to the starting position by pulling the bottle back over your chest.
How to perform the Bottle Weighted Pullover
- Set up. Set up in a stable, balanced starting position appropriate for the Bottle Weighted Pullover using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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