Seated Band Reverse Fly

Rear Delts, Upper BackBand, Chair

Target your rear delts and upper back while taking your lower back out of the equation. Sitting with a resistance band helps isolate the target muscles and gives you great feedback for shoulder blade control.

How to do it

1Sit tall on a chair, anchoring the band under your feet or holding it out in front of you.

2Grip the ends of the band so there is light tension in the starting position.

3Drive your elbows out and back to shoulder level, squeezing your shoulder blades together.

4Pause for a second at peak contraction, feeling your upper back fire up.

5Slowly control the band back to the starting position.

Common mistakes

Shrugging your shoulders toward your ears, which shifts the work to your upper traps instead of your rear delts.

Arching your lower back as you pull, creating unwanted strain in your spine.

Letting the band snap back quickly instead of controlling the return.

Breathing

Exhale as you pull your arms out to the sides. Inhale as you slowly return to the front.

Make it harder or easier

To make it easier, use a lighter band or widen your grip.

To make it harder, double up the band or pause longer at peak contraction.

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.