Resistance Band Bent Over Rear Delt Fly
Description
The resistance band bent-over rear delt fly is a rear deltoid isolation exercise performed by bending over and pulling a resistance band apart in a fly motion. It targets the rear delts and mid-traps with constant tension from the band.
Muscle Group
Equipment Required
Resistance Band Bent Over Rear Delt Fly Instructions
- Stand on the center of a resistance band with feet hip-width apart.
- Grip both ends of the band. Hinge at the hips until your torso is roughly parallel to the floor.
- Let the band hang straight down with arms extended.
- Raise both arms out to the sides in a fly motion until they are parallel to the floor.
- Squeeze your rear delts and shoulder blades together at the top.
- Lower under control.
- Keep a slight bend in your elbows throughout.
- Use a thicker band for more resistance. Aim for 12 to 15 reps per set.
Resistance Band Bent Over Rear Delt Fly Form & Visual
Resistance Band Bent Over Rear Delt Fly Benefits
- Targets the rear delts with constant tension
- Highly portable
- Easy to scale by band thickness
- Useful for shoulder balance and posture
- No bench needed
- Builds mid-traps and rhomboids
Resistance Band Bent Over Rear Delt Fly Muscles Worked
- Posterior deltoid (primary)
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
Resistance Band Bent Over Rear Delt Fly Variations & Alternatives
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Band Y-Raise
- Standing Band Pull-Apart
- Face Pull with Band
