Side Plank Single Arm Bodyweight Reverse Fly
Builds rear-delt strength and core stability without equipment.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: core, upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Set up in a side plank.
- Raise the top arm in a reverse-fly motion.
- Squeeze the shoulder blade at the top.
- Lower with control.
- Complete the set then switch sides.
Coaching tips
Benefits
Builds rear-delt strength and core stability without equipment.
Common mistakes
Avoid collapsing the supporting shoulder or rotating the hips.
Make it harder
Add a water bottle or light dumbbell.
Make it easier
Drop to the knees or reduce range of motion.
Breathing
Exhale as you raise, 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 × 10-12 each sideSide Plank Single Arm Water Bottle Reverse Fly
Intermediate · 3 sets × 10-12 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.