Step by step instructions, muscle activation and variants for the Bottle Weighted Bent Over Y Raise.
A shoulder rehabilitation and strengthening exercise using water bottles as improvised weights. Performed in a hinged bent-over position, the arms raise into a Y shape overhead, targeting the posterior deltoid, lower trapezius, and rhomboids.
Common mistakes content is coming soon.
The Bottle Weighted Bent Over Y Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.