Water Bottle Bent Over Row to Reverse Fly
Compound row to fly movement
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Back and rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 5 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hinge at hips
- Step 2: Perform bent over row
- Step 3: Transition to reverse fly
- Step 4: Squeeze rear delts
- Step 5: Lower with control
Equipment
- Water bottles optional
Coaching tips
Benefits
Compound row to fly movement
Common mistakes
Rounding back
Make it harder
Slower tempo
Make it easier
Separate movements
Breathing
Exhale pulling
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Intermediate · 3 sets × 10-12 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.