Bottle Weighted Bent-Over Reverse Fly
The bent-over rear delt fly with a filled water bottle in each hand for the weight; at home the bottles stand in for light dumbbells.
How to do it
Setup
Hinge to near horizontal with a flat back, knees soft, a filled bottle in each hand below the shoulders.
Steps
- Sweep the bottles out and up until the arms are level with the back.
- Keep the torso still; only the arms move.
- Lower slowly, the bottles never swinging.
Common mistakes
Swinging heavy jugs: light bottles, strict reps. Standing up as the arms rise: the hinge holds. Bending the elbows more to lift: keep their soft angle; the rear shoulders do the lifting.
Breathing
Exhale opening the arms, inhale lowering.
