Bottle Weighted Bent Over Reverse Fly Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Rhomboids, Trapezius
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Reverse Fly, Bent Over Lateral Raise
Visualised Target Muscle Groups
Front
Back
How to: Bottle Weighted Bent Over Reverse Fly
- Stand with your feet hip-width apart and hinge at the hips, keeping a flat back.
- Hold a weight in each hand with your palms facing each other.
- With a slight bend in your elbows, lift the weights out to the sides until your arms are parallel to the ground.
- Pause briefly at the top of the movement, then lower back to the starting position.
Common Mistakes
- Using too much weight and compromising form.
- Allowing the shoulders to rise during the movement.
- Not fully extending the arms at the bottom of the movement.
Modifications
- Perform the exercise without weights if you have shoulder issues.
- Use lighter weights and focus on form if you're a beginner.
Tips
- Keep your back straight and core engaged.
- Squeeze your shoulder blades together at the top of the movement.
- Start with lighter weights to master the form before increasing weight.
Bottle Weighted Bent Over Reverse Fly Alternatives
Tags
back
shoulders
strength
deltoids
reverse fly
resistance training
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