Reverse Fly (Band)

Hold a band with hands out in front of you. Pull your hands apart until the band touches your chest. Focus on squeezing your rear delts and upper back.

Quick facts

Difficulty: Easy
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Low
Hypertrophy: High
Calorie Burn: Low

Muscle focus

Primary and secondary muscle groups targeted by this movement.

Primary

rear shoulders

Secondary

upper back / rhomboids

Equipment & setup

What you need and how to position yourself before starting.

Equipment

resistance band

Movement pattern

Bilateral

Posture

Standing

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Stand upright with your feet hip-width apart, holding the resistance band with both hands.
- Ensure the band is anchored securely behind you at shoulder height.
Step 2Grab the Band
- Hold the ends of the resistance band with your palms facing each other.
- Position your arms straight in front of you at shoulder height.
Step 3Position Your Body
- Bend your knees slightly and hinge forward from your hips, keeping your back straight.
- Engage your core and retract your shoulder blades to prepare for the movement.
Step 4Perform the Reverse Fly
- With a slight bend in your elbows, pull the band out to the sides until your arms are parallel to the ground.
- Focus on squeezing your shoulder blades together as you move.
Step 5Return to Start
- Slowly return your arms back to the starting position, maintaining control of the band.
- Ensure that your back remains straight and your core is engaged throughout the movement.
Step 6Repeat
- Repeat the reverse fly for the desired number of repetitions, maintaining proper form with each rep.
Step 7Finish the Exercise
- After completing your reps, carefully stand upright, keeping your back straight.
- Release the band safely and take a moment to stretch your shoulders.

Watch full tutorial video