Band Reverse Fly alternatives
The best alternative to the Band Reverse Fly is the Dumbbell Reverse Fly: each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
The Band Reverse Fly is a rear delt movement: pulling the arms back and apart, which trains the rear delts and the muscles between the shoulder blades. Every swap below keeps that movement and the same main muscle, so it can take the Band Reverse Fly’s place in your workout with the same sets and reps. They’re grouped by the equipment they need.
Band Reverse Fly alternatives with dumbbells
Dumbbell Reverse Fly
Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
Dumbbell Rear Fly
Needs only a pair of dumbbells, and each side has to pull its own weight.
Band Reverse Fly alternatives with resistance bands
Band Standing Rear Delt Row
Standing makes your core and legs hold you steady.
Band Reverse Fly alternatives on a cable machine
Face Pull
The cable keeps tension on the muscle through the whole rep, including the end where free weights go slack.
Cable Cross-over Reverse Fly
On the cable stack, so the weight changes in small steps and the tension never drops off.
Band Reverse Fly alternatives on a machine
Lever Seated Reverse Fly
The machine sets the path, so you can push close to failure without balancing the weight or needing a spotter. Here, being supported takes the lower back out of it, so the target muscle can go to failure.
Band Reverse Fly alternatives with a barbell
Barbell Rear Delt Raise
Both hands share one bar, so you can load the most weight and add it in small jumps.
Barbell Rear Delt Row
A barbell version you can load heavy and track week to week.
Band Reverse Fly alternatives on a Smith machine
Smith Rear Delt Row
The bar runs on rails, so you can load it heavy and stop anywhere without a spotter.
How to swap it in
Use the substitute in the same slot, for the same sets and rep range you used on the Band Reverse Fly. Start a little lighter for the first session while you learn the new movement, then add weight or reps each week. Stick with one swap for a few weeks so you can see whether you’re getting stronger.
Need the original? How to do the Band Reverse Fly, step by step →
Questions
What is the best alternative to the Band Reverse Fly?
The Dumbbell Reverse Fly is the closest swap: it’s the same rear delt movement and trains the same shoulder. Each arm works on its own, so a stronger side can’t cover for a weaker one, and you get a little more range of motion.
What can I do instead of the Band Reverse Fly at home?
Band Standing Rear Delt Row, Dumbbell Reverse Fly and Dumbbell Rear Fly all work with a pair of dumbbells or a band and keep the same movement: pulling the arms back and apart, which trains the rear delts and the muscles between the shoulder blades.
What muscles should a Band Reverse Fly alternative work?
The Band Reverse Fly works your delts, upper back and trapezius. A good substitute keeps the movement the same, pulling the arms back and apart, which trains the rear delts and the muscles between the shoulder blades, so the same muscles do the work even if the equipment changes.
Can I replace the Band Reverse Fly completely?
Yes. Pick one substitute from the list and give it the same sets and rep range, then add weight or reps week to week the way you would have on the Band Reverse Fly. Switching back and forth every session makes progress harder to see.
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.