Seated on Stool Bent Over Water Bottle Reverse Fly
Seated bent over reverse fly
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Sit on stool leaning forward
- Step 2: Hold water bottles
- Step 3: Raise arms out to sides
- Step 4: Squeeze rear delts
- Step 5: Lower with control
Equipment
- Water bottles optional
Coaching tips
Benefits
Seated bent over reverse fly
Common mistakes
Using momentum
Make it harder
Slower tempo
Make it easier
Standing version
Breathing
Exhale raising
Build a workout with this exercise
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Intermediate · 3 sets × 8-10 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.