How to Do Plank Reverse Fly With Bottle

Plank Reverse Fly With Bottle is a shoulders exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Plank Reverse Fly With Bottle

  1. 01Assume a high plank position with feet wider than shoulder-width and a bottle placed next to one hand.
  2. 02Grip the bottle with one hand while keeping the weighting arm locked and the elbow under the shoulder.
  3. 03Exhale and raise the bottle out to the side until the arm is parallel to the floor, targeting the rear deltoid.
  4. 04Inhale and return the bottle to the floor under the chest without allowing the hips to dip.
  5. 05Switch hands after completing the required repetitions on one side.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Plank Reverse Fly With Bottle

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the hips and shoulders perfectly parallel to the floor by driving the toes into the ground to prevent pelvic rotation.

Same coaching engine used inside the A90 app

05 / FAQ

Plank Reverse Fly With Bottle questions

What muscles does Plank Reverse Fly With Bottle work?

Plank Reverse Fly With Bottle is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Plank Reverse Fly With Bottle correctly?

Assume a high plank position with feet wider than shoulder-width and a bottle placed next to one hand. Grip the bottle with one hand while keeping the weighting arm locked and the elbow under the shoulder. Exhale and raise the bottle out to the side until the arm is parallel to the floor, targeting the rear deltoid. Inhale and return the bottle to the floor under the chest without allowing the hips to dip. Switch hands after completing the required repetitions on one side.

What is the A90 coach tip for Plank Reverse Fly With Bottle?

Keep the hips and shoulders perfectly parallel to the floor by driving the toes into the ground to prevent pelvic rotation.

Is Plank Reverse Fly With Bottle suitable for beginners?

Plank Reverse Fly With Bottle is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Plank Reverse Fly With Bottle?

No. Plank Reverse Fly With Bottle is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

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