Rear Delt Reverse Fly (Band)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Repeat the reverse fly for the desired number of repetitions, maintaining proper form with each rep.
7. 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.