Bands · Isolation
Band reverse fly
Band reverse fly mainly works your rear shoulders. It also helps your upper back and side shoulders.
Step by step
- Hold the band at chest height, arms straight ahead.
- Open your arms wide, elbows slightly bent.
- Squeeze your shoulder blades, then return slowly.
What you should feel
A squeeze in the back of your shoulders and between your shoulder blades; your neck and lower back should not feel strained.
Common mistake
Shrugging the shoulders toward the ears; keep them down and use a lighter band.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Dumbbell rear delt flyRear shoulders
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Lying rear lateral raiseRear shoulders
Reverse fly with external rotationRear shouldersQuestions
What muscles does the band reverse fly work?
Band reverse fly mainly works your rear shoulders. It also helps your upper back and side shoulders.
Can I do the band reverse fly at home?
Yes, if you have this at home: bands.
How many sets and reps of the band reverse fly?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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