Water Bottle Reverse Fly on Incline Bench
Classic incline-supported reverse fly that isolates the rear delts and improves posture.
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.
- Raise the arms out to the sides with a soft bend in the elbows.
- Squeeze the rear delts and shoulder blades at the top.
- Lower with control.
- Complete 4 sets of 12-15 reps.
Equipment
- Water Bottles
- Incline Bench
Coaching tips
Benefits
Classic incline-supported reverse fly that isolates the rear delts and improves posture.
Common mistakes
Avoid using momentum or lifting the chest off the bench.
Make it harder
Use heavier bottles or slow the tempo.
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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Intermediate · 3 sets × 20-40 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.