Prone Water Bottle Alternating Flys
Alternating prone fly that isolates the rear delts while challenging core stability.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down holding water bottles with arms extended toward the floor.
- Raise one arm out to the side in a reverse-fly pattern.
- Lower and alternate sides.
- Keep the core braced and neck neutral.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Water Bottles
Coaching tips
Benefits
Alternating prone fly that isolates the rear delts while challenging core stability.
Common mistakes
Avoid rotating the torso or using momentum.
Make it harder
Use heavier bottles or add a pause at the top.
Make it easier
Raise both arms simultaneously.
Breathing
Exhale as you raise each arm, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 each armGeneral 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.