Bent-Over Water Bottle Reverse Fly: how to do it right
In short: Rear shoulder (rear delt) isolation loaded in the shortened position, bent over with bottles.
How to do it, step by step
- 1Bend your torso forward to horizontal, back flat, knees soft, bottles under your chest.
- 2Elbows very slightly bent and locked at that angle for the whole set.
- 3Spread your arms out to the sides, leading with the elbows, until your hands reach back level.
- 4Squeeze the rear delt hard for 1 second at the top (arms spread).
- 5Return slowly over 2 to 3 seconds without letting your arms drop.
- 6Full range but without compensating with the traps by shrugging.
The mistake to avoid
Don't stand up to throw the weight. Stay bent over.
Other common mistakes
- Using too heavy a weight and swinging your torso: go lighter to drive the movement only with the shoulders.
- Bending then straightening the elbows like a row: keep the elbow angle frozen to stay in isolation.
- Shrugging your shoulders toward your ears at the top: keep the lower traps engaged and think about spreading, not lifting.
- Skipping the hold at the top: since the load is highest there, that's exactly the moment not to rush.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover: it pulls the arm backward and out to the side. The rhomboids and mid traps assist at the end of the range to stabilize the shoulder blade. The supraspinatus takes a very slight part in the initial abduction.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Band Face Pull ›
- TRX Face Pull ›
- Prone Y Raise on Floor ›
- Band Rear Delt Fly ›
- Bent-Over Dumbbell Reverse Fly ›
Frequently asked questions
How do I do this exercise?
Bend your torso to horizontal, back flat, knees soft, bottles under your chest. Elbows very slightly bent and locked at that angle for the whole set, then spread your arms out to the sides, leading with the elbows, until your hands reach back level.
How high do I lift my arms?
Raise until your hands reach the level of your back, arms horizontal. Higher than that, the traps take over. At the bottom, don't let your arms flop down: tension is already almost zero there, no need to add a bounce.
I don't feel anything, is that normal?
You should feel the back of your shoulder, not your upper back or neck. If it pulls in your traps, you're shrugging: lower your shoulders before you start. Imagine you're crushing something between your shoulder blades at the end of the range.
How fast should I do the movement?
Rise under control, hold a full second with arms spread, then come back in 2 to 3 seconds. Here the load is highest at the top: it's the hold that does the work, not speed.
How do I position myself?
Torso bent to horizontal, back flat and knees soft so you don't pull on the lower back. Bottles held under your chest, palms facing each other. If you can't keep your back flat, rest your forehead on a chair back.