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Shoulders · Body Weight
Plank Reverse Fly With Bottle
Plank Reverse Fly With Bottle is an intermediate isolation strength exercise that works the delts (shoulders), with the upper back and lower back assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Lower Back · Erector Spinae
How to do Plank Reverse Fly With Bottle
- Start in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels. Hold a water bottle in your right hand, and keep your feet slightly wider than hip-width apart for stability.
- Lift the water bottle out to the side while keeping your arm straight, raising it until it is parallel to the floor.
- Slowly lower the bottle back to the starting position with control.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged to maintain a stable plank position and prevent your hips from sagging or rotating.
- Perform the movement slowly and with control to maximize muscle engagement and avoid using momentum.
- Keep your arm straight and avoid locking your elbow to protect your joint.
Plank Reverse Fly With Bottle alternatives
More delts exercises
Plank Reverse Fly With Bottle FAQ
What muscles does Plank Reverse Fly With Bottle work?
Plank Reverse Fly With Bottle mainly works the delts in the shoulders (Posterior Deltoids, Rectus Abdominis and Obliques). The upper back and lower back work as secondary muscles.
What equipment do you need for Plank Reverse Fly With Bottle?
None. Plank Reverse Fly With Bottle is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Plank Reverse Fly With Bottle should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Plank Reverse Fly With Bottle good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Plank Reverse Fly With Bottle burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Plank Reverse Fly With Bottle?
Other exercises for the delts include Reverse Machine Fly (Variation 2), Reverse Machine Fly, Band Reverse Fly and Cable Reverse Fly on Crossover.
For developers
Use Plank Reverse Fly With Bottle in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_FJZCMU" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_FJZCMU", "name": "Plank Reverse Fly With Bottle", "model": "male", "target": "Delts", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_FJZCMU/mp4-720.mp4?…", "poster": "https://…/ex_FJZCMU/poster.jpg?…" } }