Band Reverse Fly
Description
The band reverse fly is a rear-delt isolation exercise performed by holding a resistance band at arm's length in front of you and pulling both ends apart horizontally. It targets the posterior deltoid, mid-traps, and rhomboids. It is the simplest and most portable rear-delt exercise available.
Muscle Group
Equipment Required
Band Reverse Fly Instructions
- Hold a resistance band at arm’s length in front of you at shoulder height. Grip one end in each hand.
- Stand tall. Arms extended forward, palms down. The band should be under slight tension.
- Set a slight bend in your elbows and lock it in.
- Pull both hands apart and out to your sides, stretching the band across your chest.
- Continue until your arms are out to the sides at shoulder height. Squeeze your shoulder blades together.
- Slowly let the band return to the starting position over two seconds. Control the return.
- Repeat for 15 to 25 reps per set.
- Use a lighter band for higher reps. This is a high-rep exercise.
Band Reverse Fly Form & Visual
Band Reverse Fly Benefits
- Simplest and most portable rear-delt exercise
- Builds the rear delts and mid-traps
- Improves shoulder health and posture
- Can be done anywhere with one band
- Excellent warm-up before pressing
- Easy to scale by changing band thickness or grip width
Band Reverse Fly Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus (rotator cuff)
Band Reverse Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Cable One-Arm Reverse Fly
- Band Face Pull
- Band Bent-Over Rear Delt Fly
- Band Pull-Apart (same exercise, different name)
- High Band Reverse Fly
