Band reverse fly
Strengthen your rear deltoids and improve shoulder stability with the band reverse fly.
- Movement
- Isolation
- Force
- Pull
- Per set
- 45s
- Rest
- 15s
Free · iPhone only · Available on the App Store
Variations of Band reverse fly
Cable Supine Reverse Fly
Shoulders · Deltoid Posterior · Cable
Lever Seated Reverse Fly
Shoulders · Deltoid Posterior · Leverage machine
Resistance Band Rear Fly
Shoulders · Deltoid Posterior · Resistance Band
Dumbbell Rotation Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Description
Exercise that targets the upper body, specifically the rear deltoids, by pulling a resistance band apart in a reverse fly motion.
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How to do Band reverse fly
- 01Setup
Stand tall with a slight bend in your knees, holding a resistance band with an overhand grip, hands shoulder-width apart.
- 02Setup
Extend your arms straight out in front of you at shoulder height, maintaining a slight bend in your elbows.
- 03
Keeping your core engaged and back straight, slowly pull the band apart by squeezing your shoulder blades together.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
What muscles does Band reverse fly work?
Band reverse fly primarily targets Deltoid Posterior. Secondary muscles include Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.
Is Band reverse fly good for beginners?
Band reverse fly is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Band reverse fly?
You need Band to perform Band reverse fly. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Band reverse fly?
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.
What are common mistakes when doing Band reverse fly?
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.
Related exercises
Rear Delt Fly with Bed Sheet
Shoulders · Deltoid Posterior · Body weight
Dumbbell Reverse Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Fly
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell One Arm Reverse Fly (with support)
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store