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Single Arm Wall Leaning Water Bottle Reverse Fly

Wall-supported reverse fly

ShouldersIntermediateStrengthFly

At a glance

Muscles workedPrimary: Rear delts
Muscle groupShoulders
DifficultyIntermediate
TypeStrength · Fly
Sets & reps4 sets × 15-20 each arm
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Lean back against wall
  2. Step 2: Hold water bottle in one hand
  3. Step 3: Raise arm out to side
  4. Step 4: Squeeze rear delt
  5. Step 5: Switch arms

Equipment

Coaching tips

Benefits

Wall-supported reverse fly

Common mistakes

Shrugging shoulders

Make it harder

Slower tempo

Make it easier

Bent over version

Breathing

Exhale raising

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General 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.