Bottle Weighted Bent Over Reverse Fly
Description
The bottle weighted bent over reverse fly is a no equipment shoulder drill using filled water bottles as light dumbbells. Hinging forward and lifting the arms out to the sides loads the rear delts and upper back.
Muscle Group
Equipment Required
Bottle Weighted Bent Over Reverse Fly Instructions
- Hold a filled water bottle in each hand.
- Hinge forward at the hips with the back flat.
- Set the arms hanging straight down with a slight elbow bend.
- Brace the core and keep the chest up.
- Pull the hands out to the sides in a fly motion.
- Squeeze the rear delts hard at the top.
- Return with control to the start.
- Continue for the working set.
Bottle Weighted Bent Over Reverse Fly Form & Visual
Bottle Weighted Bent Over Reverse Fly Benefits
- Trains the rear delts at home.
- No gym equipment required.
- Builds the upper back.
- Useful for travel.
- Improves posture.
Bottle Weighted Bent Over Reverse Fly Muscles Worked
- Posterior deltoid
- Trapezius
- Rhomboids
Bottle Weighted Bent Over Reverse Fly Variations & Alternatives
- Rear Delt Fly
- Face Pull
- Reverse Pec Deck
- Band Pull Apart
