Stationary Lunge Water Bottle Reverse Fly
Reverse fly in stationary lunge
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts and legs |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hold lunge position
- Step 2: Hinge slightly forward
- Step 3: Raise water bottles out to sides
- Step 4: Squeeze rear delts
- Step 5: Switch legs
Equipment
- Water bottles optional
Coaching tips
Benefits
Reverse fly in stationary lunge
Common mistakes
Rounding back
Make it harder
Slower tempo
Make it easier
Standing reverse fly
Breathing
Exhale raising
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 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.