Smart Workout Diary

Exercise Band Reverse Fly

The resistance band reverse fly is a pulling exercise in which the arms open outward against band tension. It primarily trains the rear deltoids and upper back, supporting shoulder strength, posture, and balanced upper-body development.

Demonstration

Exercise Band Reverse Fly — demonstration 1
Exercise Band Reverse Fly — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart. Hold a resistance band in front of your chest with both hands, arms straight and hands slightly wider than shoulder width.
  2. Create light tension: Keep the band at chest height and begin with enough tension that it is not slack. Brace your abdomen and keep your ribs stacked over your pelvis.
  3. Open the arms: Exhale and pull your hands apart in a wide arc until your arms are extended out to the sides. Keep a soft bend in the elbows and avoid shrugging.
  4. Squeeze the upper back: Draw the shoulder blades gently back and down at the end of the movement without forcing them together or arching your lower back.
  5. Return with control: Inhale and slowly bring the hands back to the starting position while resisting the band. Use a light band until you can keep the shoulders and neck relaxed.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Keep the neck long: Do not let the shoulders rise toward the ears as you pull the band apart.
  2. Use a controlled tempo: Avoid snapping the band open or allowing it to pull your hands back quickly.
  3. Choose appropriate resistance: Use a band that allows a full, pain-free range of motion without leaning back or bending the elbows excessively.
Exercise library