Resistance Band Bent Over Rear Delt Fly

Description

How to Do Resistance Band Bent Over Rear Delt Fly

1. 1
   Setup

   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.

2. 2
   Setup

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.