All Exercises
Armpit Row
Targets the lateral shoulders and upper back through a wide-elbow pulling motion toward the armpits.
Last updated
Main Muscles
- Lateral Deltoid
Supporting Muscles
- Brachialis
- Brachioradialis
- Serratus Anterior
- Biceps
Share
How to perform
- Stand tall holding an AguaForce weight in each hand at your sides
- Pull both weights straight up toward your armpits, leading with your elbows out wide
- Raise until your elbows reach shoulder height, keeping the weights close to your ribs
- Lower back down with control and repeat
Tips
- Keep your elbows flaring out to the sides rather than forward
- Keep your torso upright throughout the movement
Armpit Row FAQ
What muscles does the armpit row work?
The armpit row mainly works your lateral deltoid, with your brachialis, brachioradialis, serratus anterior and biceps supporting the movement.
How much water should I put in the weight for the armpit row?
Fill both AguaForce weights to about 2–5 lb each, using the molded fill lines. Start at the low end if you're new to strength training, and pick a level where the last few reps feel hard but your form stays clean. When that gets easy, add about half a cup of water, roughly a quarter pound.
How many sets and reps of the armpit row should I do?
Aim for 3 sets of 10–12 reps, resting 45–60 seconds between sets. The CDC recommends muscle-strengthening activity at least 2 days a week, so 2–3 non-consecutive days is a good target.