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Shoulders Exercise · Band

Band Reverse Fly exercise animation

Band Reverse Fly

Category
Shoulders
Equipment
Band
Target
Delts

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.

How to Do the Band Reverse Fly

  1. Secure the band to something fixed at chest height.
  2. Set your feet shoulder-width apart and take hold of the band with both hands out in front of you.
  3. Keeping your arms straight, sweep them out to your sides until they're level with the floor.
  4. Pinch your shoulder blades together as you reach the top of the movement.
  5. Reverse the motion, easing your arms back to where you started.
  6. Continue for the set reps, taking care to lower with control and reset your posture between each rep.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Band Reverse Fly primarily targets the Delts, with Upper Back as the primary synergist muscle group, along with the Trapezius.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts Band Y-Raise Band Y-Raise Band · Delts

More Delts Exercises

Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts Barbell Seated Bradford Rocky Press Barbell Seated Bradford Rocky Press Barbell · Delts

Equipment Alternatives

Don't have band? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Band Reverse Fly work?
The Band Reverse Fly primarily targets the delts, with the upper back and trapezius assisting.
What equipment do I need for the Band Reverse Fly?
The Band Reverse Fly is done with a band.
What's a good alternative to the Band Reverse Fly?
If you don't have access to a band, the Left Hook. Boxing targets the same delts using body weight instead.