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Single Arm Water Bottle Stretch to Fly

Moves from a stretch position into a fly, combining mobility and strength for the rear shoulder.

ShouldersBeginnerStrengthRaise

At a glance

Muscles workedPrimary: rear delts & upper back. Secondary: shoulders, chest
Muscle groupShoulders
DifficultyBeginner
TypeStrength · Raise
Sets & reps4 sets × 10-12 each side
Estimated calories burned~22 kcal

How to do it

  1. Start with the arm extended in a stretched position holding a water bottle.
  2. Move the arm into a reverse-fly or fly pattern, squeezing the rear delt.
  3. Return to the stretch position with control.
  4. Keep the core braced.
  5. Complete 4 sets of 10-12 reps each side.

Equipment

Coaching tips

Benefits

Moves from a stretch position into a fly, combining mobility and strength for the rear shoulder.

Common mistakes

Avoid using momentum or overstretching at the bottom.

Make it harder

Use a heavier bottle or slow the tempo.

Make it easier

Reduce the stretch range or use a lighter bottle.

Breathing

Inhale into the stretch, exhale as you fly.

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More shoulders exercises

Bodyweight Supine Front and Side Raise on Ground

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90 90 Shoulder Rehab

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Hands on Back Hips Chest and Shoulder Stretch

Beginner · 3 sets × 20-40 seconds

Seated Water Bottle Shoulder Press on Incline

Beginner · 4 sets × 10-12 reps

Side Plank Single Arm Bodyweight Reverse Fly

Intermediate · 3 sets × 10-12 reps

Standing Double Band Pull for Posture

Beginner · 3 sets × 12-15 reps

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.