Side Plank Single Arm Water Bottle Reverse Fly
Adds light progressive resistance to the side-plank reverse fly for better rear-delt development.
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 |
How to do it
- Set up in a side plank holding a water bottle in the top hand.
- Raise the arm in a controlled reverse-fly pattern.
- Squeeze at the top.
- Lower slowly.
- Complete reps then switch sides.
Equipment
- Water Bottle
Coaching tips
Benefits
Adds light progressive resistance to the side-plank reverse fly for better rear-delt development.
Common mistakes
Avoid using momentum or letting the hips drop.
Make it harder
Progress to a dumbbell version.
Make it easier
Perform bodyweight only.
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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Intermediate · 4 sets × 20 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.