Water Bottle Alternating Reverse Flies Over Incline
Alternating reverse fly that increases core demand and allows focused work on each side.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down on an incline bench holding water bottles.
- Raise one arm out to the side in a reverse-fly pattern while the other remains down.
- Lower and alternate sides.
- Keep the core braced and neck neutral.
- Complete 4 sets of 10-12 reps per side.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Alternating reverse fly that increases core demand and allows focused work on each side.
Common mistakes
Avoid rotating the torso or using momentum.
Make it harder
Use heavier bottles or add a pause.
Make it easier
Raise both arms simultaneously.
Breathing
Exhale as you raise each arm, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Standing No Weight Shoulder Press Stretch
Beginner · 30 secondsSingle Arm Wall Leaning Water Bottle Reverse Fly
Intermediate · 4 sets × 15-20 each armFront Delt and Chest Stretch
Beginner · 30 secondsAlternating Bent Over Lateral Raise
Intermediate · 3 sets × 12-15 each armWeighted Neck Flexion
Intermediate · 3 sets × 12-15 repsFront Raise to Lateral Raise Shoulder Warmup
Beginner · 3 sets × 10-12 each patternGeneral 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.