Resistance Band Rear Fly

Description

How to Do Resistance Band Rear Fly

1. 1
   Setup

   Stand with your feet shoulder-width apart, holding a resistance band with an overhand grip, hands about shoulder-width apart.

2. 2
   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.

3. 3

   Keeping your core engaged and elbows slightly bent, 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

   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.