Bent Over Water Bottle Flyes
- Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
- Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
- Pause at the top of the movement then slowly bring the water bottles to the starting position.
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Related exercises to discover
Renegade / Alternating Plank / Commando Rows
Battle Rope Double Waves
Foam Roller Upper Back Stretch
Bent over water bottle flyes is a gym exercise that targets upper back & lower traps and also works shoulders. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Renegade / alternating plank / commando rows, battle rope double waves and foam roller upper back stretch. Browse our free illustrated exercise directory for more exercises.
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Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
