Target Muscle

    Shoulders

    Equipment

    Resistance Band

    Difficulty

    Beginner

    Category

    Strength

    ShouldersResistance Band

    Band Reverse Fly

    The band reverse fly is an exercise that targets the deltoid muscles of the shoulders, as well as the upper back and trapezius. It is performed using a resistance band attached to a stationary object, and involves pulling the band apart with straight arms to strengthen the rear delts and upper back.

    Also Works

    Upper BackTrapezius

    How to Perform

    1. 1

      Attach the band to a stationary object at chest height.

    2. 2

      Stand with your feet shoulder-width apart and hold the band with both hands in front of you.

    3. 3

      Keep your arms straight and lift them out to the sides until they are parallel to the ground.

    4. 4

      Squeeze your shoulder blades together at the top of the movement.

    5. 5

      Slowly lower your arms back to the starting position.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Shoulders Exercises

    Master The Band Reverse Fly with Forge

    Get personalized coaching, form feedback, and workout plans featuring Band Reverse Fly and other exercises tailored to your goals.

    Join the Waitlist