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Shoulders · Band · Beginner

How to do 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.

Band Reverse Fly demonstration
Primary muscle
Shoulders
Also works
Upper back and Trapezius
Equipment
Band
Level
Beginner
Category
Shoulders

How to do Band Reverse Fly, step by step

  1. Attach the band to a stationary object at chest height.
  2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
  3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Slowly lower your arms back to the starting position.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Band Reverse Fly →

Muscles worked

Band Reverse Fly works your shoulders as the main mover, with help from your upper back and trapezius.

Track Band Reverse Fly in SPLYT

Band Reverse Fly is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

All 151 shoulder exercises →

More with a resistance band

Every resistance band exercise → · The full exercise library →