Smart Workout Diary

Band Back Fly

The resistance band reverse fly is a pulling exercise in which the arms open outward against band tension. It primarily trains the upper back and rear shoulders, while helping develop shoulder stability and posture-focused pulling strength. It is useful for balanced upper-body strength training.

Demonstration

Band Back Fly — demonstration 1
Band Back Fly — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold a resistance band in front of your chest with both hands, using a light, even starting tension.
  2. Position: Keep your arms extended at shoulder height with a soft bend in the elbows, palms facing down or toward each other, and ribs stacked over the pelvis.
  3. Pull apart: Exhale and open your arms wide, stretching the band as you draw your shoulder blades gently back and down.
  4. Finish: Stop when your arms are roughly in line with your torso and your shoulders remain relaxed rather than shrugged.
  5. Return: Inhale and slowly bring your hands back to the start under control. Repeat without swinging your torso or snapping the band.
Muscle Group
Upper Back
Other Muscle Groups
Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Choose manageable tension: Use a band that lets you move smoothly without bending the elbows further or leaning back.
  2. Lead with the upper back: Think of moving the arms apart by drawing the shoulder blades back, not by shrugging the shoulders.
  3. Control both phases: Keep tension on the band during the return instead of letting it pull your hands together.
  4. Keep the neck relaxed: Stop or reduce tension if you cannot keep the shoulders away from the ears.
Exercise library