Exercise library · Rear delts
Plank Reverse Fly with Bottle
The Plank Reverse Fly with Bottle is a bottle and bodyweight exercise that targets the rear delts, with the traps assisting. Follow the 7 steps below and watch the demo to check your form.
- Target muscles
- Rear delts
- Also works
- Traps
- Equipment
- Bottle, Bodyweight
- Body part
- Shoulders
Step by step
- Assume a plank position with a bottle in each hand, arms extended toward the floor.
- Engage your core and keep your body straight from head to heels.
- Lift the bottles outward and backward to shoulder height in a reverse fly motion.
- Slowly lower the bottles back to the starting position.
- Keep elbows slightly bent and maintain controlled movement.
- Avoid rotating or sagging your torso during the exercise.
- Repeat for the desired number of repetitions.
Related exercises
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Barbell Rear Delt RaiseRear delts · Barbell
Bent Over Rear Deltoid Fly Resistance BandRear delts · Resistance band
One of 800 exercises in Bravel
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