Single Arm Water Bottle Wall Leaning Reverse Fly
Wall-supported single arm reverse fly
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 15-20 each arm |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Lean back against wall
- Step 2: Hold water bottle in one hand
- Step 3: Raise arm into reverse fly
- Step 4: Squeeze rear delt
- Step 5: Switch arms
Equipment
- Water bottle optional
Coaching tips
Benefits
Wall-supported single arm reverse fly
Common mistakes
Using momentum
Make it harder
Hold at top
Make it easier
Bent over fly
Breathing
Exhale raising
Build a workout with this exercise
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Beginner · 3 sets × 10 secondsGeneral 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.