Bottle Weighted Bent-Over Reverse Fly
Expert Advice
Keep your back flat and core engaged throughout the movement to prevent any strain on your lower back.
How-to-do Steps
- Stand with feet shoulder-width apart, knees slightly bent, holding a bottle in each hand.
- Hinge at the hips to bring your torso forward, keeping your back straight.
- With a slight bend in the elbows, raise the bottles out to the sides until they are in line with your shoulders.
- Slowly lower the bottles back to the starting position.
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Muscles Worked
Bottle Weighted Bent-Over Reverse Fly primarily targets the Lats, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Lats100%
Equipment
Weighted
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bottle Weighted Bent-Over Reverse Fly work?
Bottle Weighted Bent-Over Reverse Fly primarily targets the Lats. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Bottle Weighted Bent-Over Reverse Fly?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bottle Weighted Bent-Over Reverse Fly suitable for beginners?
Bottle Weighted Bent-Over Reverse Fly is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
