Single Arm Water Bottle Lying Rear Delt Fly
Isolates rear shoulders in lying position
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 12-15 each arm |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie face down on floor
- Step 2: Hold water bottle in one hand
- Step 3: Raise arm out to side
- Step 4: Squeeze rear delt at top
- Step 5: Lower with control and switch
Equipment
- Water bottle optional
Coaching tips
Benefits
Isolates rear shoulders in lying position
Common mistakes
Using momentum or lifting too high
Make it harder
Slower eccentric or heavier bottle
Make it easier
Prone Y raises
Breathing
Exhale raising
Build a workout with this exercise
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