Wall Sit Water Bottle Reverse Fly with a Hold
Reverse fly with isometric hold in wall sit
ShouldersIntermediateStrengthFly
At a glance
| Muscles worked | Primary: Rear delts |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Fly |
| Sets & reps | 4 sets × 10-12 with hold |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Hold wall sit position
- Step 2: Perform reverse fly
- Step 3: Hold at top squeeze
- Step 4: Lower with control
- Step 5: Repeat
Equipment
- Water bottles optional
Coaching tips
Benefits
Reverse fly with isometric hold in wall sit
Common mistakes
Leaning forward
Make it harder
Longer hold at top
Make it easier
Without hold
Breathing
Exhale raising
Build a workout with this exercise
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Intermediate · 4 sets × 30 repsGeneral 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.