Bottle Weighted Bent-Over Reverse Fly
Gym Exercise Card
Equipment
The Bent-Over Reverse Fly with bottles targets the posterior shoulders and upper back, enhancing muscle strength and stability. This exercise is beneficial for improving posture and shoulder mobility by focusing on the rear deltoids and rhomboids.
How to do it
- Stand with feet shoulder-width apart, bend knees slightly, leaning forward at the hips.
- Hold a bottle in each hand, palms facing each other, arms hanging down.
- Engage the core and lift arms out to the sides, squeezing shoulder blades together.
- Keep a slight bend in the elbows as you raise the bottles to shoulder height.
- Lower the weights back to the starting position in a controlled manner.
Muscles worked
Primary Deltoid Posterior Rhomboids
Secondary Infraspinatus Teres Minor Trapezius Middle Fibers
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