Side Knee Plank Water Bottle Reverse Fly
Knee side plank with reverse fly
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts and core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Knee side plank position
- Step 2: Hold water bottle in top hand
- Step 3: Raise arm into reverse fly
- Step 4: Squeeze rear delt
- Step 5: Switch sides
Equipment
- Water bottle optional
Coaching tips
Benefits
Knee side plank with reverse fly
Common mistakes
Sagging hips
Make it harder
Full side plank
Make it easier
Knee plank hold
Breathing
Exhale raising
Build a workout with this exercise
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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.