Resistance Band Bent Over Rear Delt Fly
Strengthen your rear deltoids and improve shoulder stability with the Resistance Band Bent Over Rear Delt Fly. This effective exercise targets posture.
- Movement
- Isolation
- Force
- Pull
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Resistance Band Bent Over Rear Delt Fly
Band bent over rear lateral raise
Shoulders · Band
Resistance Band Pull Apart
Shoulders · Deltoid Posterior · Resistance Band
Resistance Band Rear Fly
Shoulders · Deltoid Posterior · Resistance Band
Dumbbell Seated Bent Over Alternate Rear Delt Fly
Shoulders · Dumbbell
Description
This is a resistance band exercise that primarily targets the shoulders and to a lesser degree also targets the middle back and traps.
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How to do Resistance Band Bent Over Rear Delt Fly
- 01Setup
Stand on the middle of a resistance band with your feet hip-width apart, holding one end of the band in each hand with palms facing each other.
- 02Setup
Hinge at your hips, keeping a slight bend in your knees and a neutral spine, until your torso is nearly parallel to the floor. Let your arms hang straight down, crossed in front of your shins.
- 03
Keeping a slight, consistent bend in your elbows, exhale as you slowly raise your arms out to the sides, driving your elbows up and squeezing your shoulder blades together.
- 04
Continue lifting until your arms are roughly parallel to the floor, forming a 'T' shape with your body. Focus on feeling the contraction in your upper back and rear shoulders.
- 05
Inhale as you slowly and with control lower your arms back to the starting position, resisting the pull of the band throughout the movement.
Tips
- Emphasize squeezing your shoulder blades together at the top of the movement, imagining you're trying to hold a pencil between them to fully engage the rear deltoids.
- Maintain a consistent, slight bend in your elbows throughout the movement to keep tension on the rear deltoids and minimize biceps involvement.
- Control the eccentric phase by slowly lowering your arms, resisting the band's pull, to maximize time under tension and muscle engagement.
- Keep your core engaged and your back flat to prevent any rocking or momentum, ensuring the rear deltoids do the work without lower back strain.
Common mistakes
- Using too much momentum: Avoid swinging the arms up by using a lighter band and focusing on a slow, controlled lift driven by the rear deltoids.
- Rounding the back: Prevent back strain by maintaining a neutral spine throughout the exercise, hinging primarily from the hips rather than flexing the lumbar spine.
- Shrugging the shoulders: Keep your shoulders depressed and away from your ears to isolate the rear deltoids and prevent the upper traps from taking over.
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Get Ellim — FreeQuestions
Is Resistance Band Bent Over Rear Delt Fly good for beginners?
Resistance Band Bent Over Rear Delt Fly is rated intermediate. 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 Resistance Band Bent Over Rear Delt Fly?
You need Resistance Band to perform Resistance Band Bent Over Rear Delt 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 Resistance Band Bent Over Rear Delt Fly?
Emphasize squeezing your shoulder blades together at the top of the movement, imagining you're trying to hold a pencil between them to fully engage the rear deltoids. Maintain a consistent, slight bend in your elbows throughout the movement to keep tension on the rear deltoids and minimize biceps involvement. Control the eccentric phase by slowly lowering your arms, resisting the band's pull, to maximize time under tension and muscle engagement. Keep your core engaged and your back flat to prevent any rocking or momentum, ensuring the rear deltoids do the work without lower back strain.
What are common mistakes when doing Resistance Band Bent Over Rear Delt Fly?
Using too much momentum: Avoid swinging the arms up by using a lighter band and focusing on a slow, controlled lift driven by the rear deltoids. Rounding the back: Prevent back strain by maintaining a neutral spine throughout the exercise, hinging primarily from the hips rather than flexing the lumbar spine. Shrugging the shoulders: Keep your shoulders depressed and away from your ears to isolate the rear deltoids and prevent the upper traps from taking over.
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Free · iPhone only · Available on the App Store