Single Arm Water Bottle Rear Delt Fly on Incline
Supported single-arm rear-delt fly that isolates the rear shoulder with minimal momentum.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down on an incline bench holding a water bottle in one hand.
- Raise the arm out to the side in a reverse-fly pattern.
- Squeeze the rear delt at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps each side.
Equipment
- Water Bottle
- Incline Bench
Coaching tips
Benefits
Supported single-arm rear-delt fly that isolates the rear shoulder with minimal momentum.
Common mistakes
Avoid rotating the torso or lifting the chest off the bench.
Make it harder
Use a heavier bottle or slow the tempo.
Make it easier
Perform bilateral or use a lighter bottle.
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.
Try it free in BmarchaiMore shoulders exercises
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Beginner · 30 secondsStanding Modified Single Dumbbell High Pull
Intermediate · 3 sets × 10-12 each armPlate Raise
Beginner · 3 sets × 15 repsStanding Rear Delt Warmup Stretch 2
Beginner · 30 secondsStationary Lunge Water Bottle Reverse Fly
Intermediate · 4 sets × 10-12 each sideGeneral 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.