Bottle Weighted Bent Over Reverse Fly (female)

Bottle Weighted Bent Over Reverse Fly demonstration gif

Instructions:

  • 1Stand with your feet hip-width apart, a bottle weight in each hand
  • 2Bend over at the waist while keeping your back straight
  • 3Extend your arms out to the sides, bending your elbows slightly
  • 4Squeeze your shoulder blades together
  • 5Lower your arms back down in a controlled manner

Tips:

  • Keep your core engaged throughout the movement
  • Avoid rounding your back
  • Visualize squeezing a pencil between your shoulder blades when raising weights
  • Try to keep your wrists in a neutral position during the movement

Bottle Weighted Bent Over Reverse Fly Muscles Worked

Arms

Back

Core

Legs