Smart Workout Diary

Band Reverse Fly

The band reverse fly is a pulling exercise in which the arms open out to the sides against a resistance band. It primarily trains the rear deltoids, with support from the upper back muscles. It can help build shoulder strength and improve control of the upper back and shoulder blades.

Demonstration

Demonstration: Band Reverse Fly

Instructions

  1. Stand tall and hold a resistance band in front of you with both hands, arms extended at shoulder height.
  2. Set your hands wide enough that the band has light tension, and keep a soft bend in your elbows.
  3. Brace your torso and pull your hands apart in a wide arc until your arms open to the sides.
  4. Squeeze your shoulder blades gently together without shrugging your shoulders.
  5. Return your hands forward slowly and under control, keeping tension in the band.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Traps
Type
Strength
Mechanics
Isolation
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Use a band resistance that lets you move smoothly without leaning backward.
  2. Keep your ribs down and avoid arching your lower back as you pull apart.
  3. Lead with the arms rather than forcefully pinching the shoulder blades.
  4. Control the return; do not let the band snap your hands forward.
Exercise library