Resistance Band Rear Fly

Resistance Band Rear Fly


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

Muscle Group

Equipment Required

Resistance Band Rear Fly Instructions

  1. Attach the resistance band to a sturdy anchor point at chest height.
  2. Stand facing away from the anchor point with feet shoulder-width apart.
  3. Hold the resistance band handles with palms facing each other and arms extended in front of you.
  4. Engage your core and keep your back straight as you slowly pull the resistance band handles back towards your chest.
  5. Squeeze your shoulder blades together at the top of the movement.
  6. Slowly release the resistance band back to the starting position.
  7. Repeat for desired number of reps.

Resistance Band Rear Fly Form & Visual

Resistance Band Rear Fly

Resistance Band Rear Fly Benefits

  • Strengthens the upper back muscles
  • Improves posture
  • Helps prevent shoulder injuries
  • Targets the rear deltoids and rhomboids
  • Can be done anywhere with a resistance band

Resistance Band Rear Fly Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoids
  • Rotator cuff muscles

Resistance Band Rear Fly Variations & Alternatives