Band Reverse Fly

Band Reverse Fly


This exercise involves using a resistance band to perform a reverse fly movement, which targets the muscles in the upper back and shoulders. The band is held with both hands and pulled apart while squeezing the shoulder blades together.

Muscle Group

Equipment Required

Band Reverse Fly Instructions

  1. Stand with your feet shoulder-width apart and hold a resistance band in front of you with both hands.
  2. Extend your arms straight out in front of you, keeping a slight bend in your elbows.
  3. Slowly pull the band apart, bringing your arms out to the sides and squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly release the band back to the starting position.
  5. Repeat for the desired number of reps.

Band Reverse Fly Form & Visual

Band Reverse Fly

Band Reverse Fly Benefits

  • Strengthens the upper back muscles, specifically the rear deltoids and rhomboids
  • Improves posture by pulling the shoulders back and down
  • Helps prevent shoulder injuries by balancing out the muscles in the shoulder girdle
  • Targets the muscles that are often neglected in traditional upper body exercises
  • Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling

Band Reverse Fly Muscles Worked

  • Rhomboids
  • Middle and lower trapezius
  • Posterior deltoids
  • Rotator cuff muscles

Band Reverse Fly Variations & Alternatives