Shoulders Exercise · Band
Band Reverse Fly
The band reverse fly targets the rear delts and upper back through horizontal abduction, a movement direction that barely gets trained by pressing-heavy programs focused on the front of the shoulder. Most people who complain about rounded shoulders need more of this movement, not more bench press. Keep a slight bend in the elbows and squeeze the shoulder blades together at the top rather than just swinging the arms back.
Go to the movement stepsExercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Band Reverse Fly
- Secure the band to something fixed at chest height.
- Set your feet shoulder-width apart and take hold of the band with both hands out in front of you.
- Keeping your arms straight, sweep them out to your sides until they're level with the floor.
- Pinch your shoulder blades together as you reach the top of the movement.
- Reverse the motion, easing your arms back to where you started.
- Continue for the set reps, taking care to lower with control and reset your posture between each rep.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Band Reverse Fly mainly targets your Delts, with your Upper Back helping support the movement, along with your Trapezius.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
Band Y-Raise
More Delts Exercises
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
Barbell Seated Bradford Rocky Press
FAQ
- What muscles does the Band Reverse Fly work?
- The Band Reverse Fly mainly works your delts. It also helps strengthen your upper back and trapezius. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Band Reverse Fly?
- You do the Band Reverse Fly with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Band Reverse Fly?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Band Reverse Fly?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.