Resistance Band Rear Fly

Strengthen your rear deltoids and improve shoulder posture with the resistance band rear fly.

IntermediateShoulders Resistance Band

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Resistance Band Rear Fly

Isolation

Band reverse fly

Shoulders · Deltoid Posterior · Band

Beginner

Isolation

Resistance Band Bent Over Rear Delt Fly

Shoulders · Resistance Band

Intermediate

Isolation

Resistance Band Pull Apart

Shoulders · Deltoid Posterior · Resistance Band

Intermediate

Compound

Resistance Band Overhead Shoulder Press

Shoulders · Deltoid Anterior · Resistance Band

Intermediate

Description

A resistance band rear fly is a strength training exercise that primarily targets the rear deltoids. It also engages the middle back and traps muscles.

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How to do Resistance Band Rear Fly

01
Setup
Stand with your feet shoulder-width apart, holding a resistance band with an overhand grip, hands about shoulder-width apart.
02
Setup
Extend your arms straight out in front of you at shoulder height, ensuring a slight bend in your elbows and initial tension in the band.
03
Keeping your core engaged and elbows slightly bent, 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
Slowly and controlled, return your arms to the starting position, resisting the band's pull as you bring your hands back together.

Tips

Focus on squeezing your shoulder blades together rather than just pulling with your arms to maximize rear deltoid activation.
Maintain a slight bend in your elbows throughout the entire movement to protect your elbow joints and keep tension on the target muscles.
Control the eccentric (returning) phase of the movement by slowly resisting the band's tension to further challenge your muscles and prevent injury.
Adjust your grip width on the band; a wider grip makes the exercise easier, while a narrower grip increases the resistance.

Common mistakes

Avoid rounding your upper back by keeping your chest proud and shoulders pulled back slightly at the start of the movement.
Do not initiate the pull with your biceps or triceps; instead, focus on squeezing your shoulder blades to engage the rear deltoids.
Prevent your shoulders from shrugging up towards your ears by keeping them depressed and away from your neck throughout the exercise.

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Questions

What muscles does Resistance Band Rear Fly work?

Resistance Band Rear Fly primarily targets Deltoid Posterior. Secondary muscles include Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers.

Is Resistance Band Rear Fly good for beginners?

Resistance Band Rear 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 Rear Fly?

You need Resistance Band to perform Resistance Band Rear 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 Rear Fly?

Focus on squeezing your shoulder blades together rather than just pulling with your arms to maximize rear deltoid activation. Maintain a slight bend in your elbows throughout the entire movement to protect your elbow joints and keep tension on the target muscles. Control the eccentric (returning) phase of the movement by slowly resisting the band's tension to further challenge your muscles and prevent injury. Adjust your grip width on the band; a wider grip makes the exercise easier, while a narrower grip increases the resistance.

What are common mistakes when doing Resistance Band Rear Fly?

Avoid rounding your upper back by keeping your chest proud and shoulders pulled back slightly at the start of the movement. Do not initiate the pull with your biceps or triceps; instead, focus on squeezing your shoulder blades to engage the rear deltoids. Prevent your shoulders from shrugging up towards your ears by keeping them depressed and away from your neck throughout the exercise.