Water Bottle Bent Arm Reverse Fly on Incline Bench
Supported bent-arm reverse fly that isolates the rear delts with minimal lower-back stress.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back, rhomboids |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie face-down on an incline bench holding water bottles with elbows bent.
- Raise the arms out to the sides in a reverse-fly pattern.
- Squeeze the rear delts at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Supported bent-arm reverse fly that isolates the rear delts with minimal lower-back stress.
Common mistakes
Avoid swinging the bottles or shrugging the shoulders.
Make it harder
Use heavier bottles or add a pause at the top.
Make it easier
Use lighter bottles or reduce the range.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 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.