Band reverse fly

Description

How to Do Band reverse fly

1. 1
   Setup

   Stand tall with a slight bend in your knees, holding a resistance band with an overhand grip, hands shoulder-width apart.

2. 2
   Setup

   Extend your arms straight out in front of you at shoulder height, maintaining a slight bend in your elbows.

3. 3

   Keeping your core engaged and back straight, slowly pull the band apart by squeezing your shoulder blades together.

4. 4

   Continue pulling until your arms are extended out to your sides, forming a 'T' shape with your body, feeling the contraction in your rear deltoids.

5. 5

   Control the band's resistance as you slowly return your arms to the starting position, resisting the band's pull.

Tips

• Focus on squeezing your shoulder blades together, imagining you're trying to pinch a pencil between them to fully engage the rear deltoids.
• Maintain a slight bend in your elbows throughout the movement to protect your joints and keep tension on the target muscles.
• Control the eccentric (returning) phase by slowly resisting the band's pull to maximize muscle engagement and build strength.
• Keep your head in a neutral position, looking straight ahead, to avoid straining your neck during the exercise.

Common Mistakes

• ×Using too much momentum or shrugging the shoulders will shift the work away from the rear deltoids; instead, use a controlled motion and keep your shoulders down.
• ×Allowing the band to snap back quickly reduces muscle time under tension; instead, control the band's return slowly and deliberately.
• ×Arching the lower back indicates core disengagement; instead, brace your core throughout the movement to maintain a neutral spine.