Bottle-Weight Reverse Bent-Over Fly
Strengthen your back! This reverse fly targets your rear deltoids and upper back using just bottles. Get stronger at home with no equipment!
The Bottle-Weight Reverse Bent-Over Fly mainly works the shoulders, with help from the traps, lower back and back. No equipment needed: it uses just your bodyweight.
Bottle-Weight Reverse Bent-Over Fly Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Spinal Erectors (erector spinae); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Bottle-Weight Reverse Bent-Over Fly Variations and Alternatives
How to do the Bottle-Weight Reverse Bent-Over Fly
Start by standing with your feet shoulder-width apart, holding a bottle in each hand.
Bend at the hips and knees slightly to lower your torso forward, maintaining a flat back and keeping your head in line with your spine. Let the bottles hang directly beneath your chest with your arms fully extended and palms facing each other.
Stabilize your core and keep a slight bend in your elbows.
Exhale and slowly raise both arms to the side until they are in line with your shoulders. Ensure the movement comes from the shoulders rather than the back. Your arms should be parallel to the ground at the top of the movement, forming a T shape with your body.
Pause briefly at the top of the movement, focusing on squeezing your shoulder blades together.
Inhale and slowly lower the bottles back to the starting position in a controlled movement.
Repeat for the desired number of repetitions and sets.
Make sure to use a weight that allows you to perform the exercise with correct form throughout the entire set. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
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Bottle-Weight Reverse Bent-Over Fly FAQs
What muscles does the Bottle-Weight Reverse Bent-Over Fly work?
The Bottle-Weight Reverse Bent-Over Fly mainly works the shoulders, with help from the traps, lower back and back. The main muscles are the posterior deltoid.
What equipment do you need for the Bottle-Weight Reverse Bent-Over Fly?
None. The Bottle-Weight Reverse Bent-Over Fly is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bottle-Weight Reverse Bent-Over Fly go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bottle-Weight Reverse Bent-Over Fly variations and alternatives?
Similar exercises include the Barbell Reverse Bent-Over Raise, Bent-Over Shoulder Pendulum, Bodyweight Bent-Over Rear-Delt Fly and Bottle-Weight Bent-Over Y-Raise.
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