Knee Plank Water Bottle Row to Reverse Fly
Knee plank row to fly for stability
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Back and rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Knee plank position
- Step 2: Row water bottle toward hip
- Step 3: Transition to reverse fly
- Step 4: Squeeze rear delt
- Step 5: Switch sides
Equipment
- Water bottles optional
Coaching tips
Benefits
Knee plank row to fly for stability
Common mistakes
Sagging hips
Make it harder
Slower tempo
Make it easier
Standard plank row
Breathing
Exhale pulling
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Beginner · 4 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.