Band Reverse Fly

Rear Delts, Rhomboids, TrapsResistance Band

Banded reverse fly isolating the rear delts and upper back. Improves posture and shoulder joint balance for pressing and pulling movements.

How to do it

1Stand tall holding a band out in front of you at shoulder height.

2Keep a soft bend in your elbows and lock that elbow angle throughout the set.

3Pull your hands out to the sides, smoothly squeezing your shoulder blades together.

4Pause at full extension, feeling your rear delts and upper back contract.

5Slowly return your hands to the front, maintaining band tension throughout.

Common mistakes

Letting the band snap your hands back quickly, losing muscle tension and risking injury.

Arching your lower back excessively, shifting load off your upper back.

Bending and extending your elbows, turning the move into a triceps exercise.

Breathing

Exhale as you pull your arms out to the sides. Inhale as you return to the start position.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.