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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Lower back Trapezius
- Equipment
- Bodyweight
Plank Reverse Fly With Bottle
4 steps Updated 29/08/2026
Plank Reverse Fly With Bottle is a free weights exercise targeting Shoulders (Posterior Deltoids), Core Muscles (Rectus Abdominis, Obliques).
Step by step
How to perform it
- Start in a high plank position with your hands placed directly under your shoulders and your body forming a straight line from head to heels. Hold a water bottle in your right hand, and keep your feet slightly wider than hip-width apart for stability.
- Lift the water bottle out to the side while keeping your arm straight, raising it until it is parallel to the floor.
- Slowly lower the bottle back to the starting position with control.
- Repeat the movement for the desired number of repetitions.
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Variations and related exercises
Alternate Arm Leg Plank
Alternate Arm Leg Plank Hold
Alternate Arm Leg Plank Rest Pause
Bench Reverse Plank Hold
Last updated: 29/08/2026
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Plank Reverse Fly With Bottle
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