Resistance Band Rear Fly
Description
The resistance band rear fly (or band pull-apart fly) is a standing rear deltoid exercise where you hold a band in front of you at chest height and pull it apart with arms extended. It is essentially the same movement as the band pull-apart with slightly more emphasis on the fly arc.
Equipment Required
Resistance Band Rear Fly Instructions
- Stand tall. Hold a resistance band in front of you at chest height with both hands, arms extended. Palms facing down.
- Pull the band apart by spreading your arms to the sides.
- Lead with the backs of your hands. Keep arms straight.
- Continue until the band touches your chest.
- Squeeze your rear delts and shoulder blades together.
- Slowly return to start.
- Move grip narrower for more resistance.
- Aim for 15 to 20 reps per set.
Resistance Band Rear Fly Form & Visual
Resistance Band Rear Fly Benefits
- Isolates the rear delts with constant tension
- Highly portable
- Excellent warm-up for pressing
- Builds shoulder balance and posture
- Easy to scale
- Joint-friendly
Resistance Band Rear Fly Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle)
- Infraspinatus
