Single Arm Water Bottle Reverse Fly on Ground
Reverse fly on ground for rear shoulders
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 5 sets × 12-15 each arm |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Lie on your side
- Step 2: Hold water bottle in one hand
- Step 3: Raise arm out to side
- Step 4: Squeeze rear delt
- Step 5: Switch arms
Equipment
- Water bottle optional
Coaching tips
Benefits
Reverse fly on ground for rear shoulders
Common mistakes
Using momentum
Make it harder
Slower tempo
Make it easier
Prone Y raises
Breathing
Exhale raising
Build a workout with this exercise
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Advanced · 3 sets × 20 each armMedicine Ball Alternating Shoulder Press
Intermediate · 5 sets × 10-12 repsStanding Reverse Arnold Warmup Stretch
Beginner · 30 secondsWall Sit Water Bottle Reverse Fly with a Hold
Intermediate · 4 sets × 10-12 with holdSeated Single Arm Smith Machine Shoulder Press
Intermediate · 3 sets × 10-12 each armGeneral 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.