Bird Dog Water Bottle Reverse Fly on Stool
Bird dog reverse fly on stool
ShouldersAdvancedStrengthFly
At a glance
| Muscles worked | Primary: Rear delts and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Advanced |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 8-10 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hands on stool in bird dog position
- Step 2: Hold water bottle in one hand
- Step 3: Perform reverse fly
- Step 4: Squeeze rear delt
- Step 5: Switch sides
Equipment
- Stool optional
- Water bottle optional
Coaching tips
Benefits
Bird dog reverse fly on stool
Common mistakes
Sagging hips
Make it harder
Slower movement
Make it easier
Floor bird dog
Breathing
Exhale raising
Build a workout with this exercise
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Try it free in BmarchaiMore shoulders exercises
Lateral Raise with Water Bottles
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Intermediate · 3 sets × 8-10 repsScaption Raise
Intermediate · 4 sets × 20 repsLateral Arm Circles
Beginner · 2 sets × 15-20 seconds each directionWater Bottle Incline Wall Slide
Beginner · 3 sets × 10-12 repsReverse Fly while Lying on Bench
Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.