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Band Reverse Fly

Step by step instructions, muscle activation and variants for the Band Reverse Fly.

EasyRear shoulders

About this exercise

A rear deltoid isolation exercise performed with a resistance band, mimicking the cable or dumbbell reverse fly. Pulling the band apart with straight arms activates the posterior deltoids, rhomboids, and upper traps, helping to correct forward-shoulder posture and balance pressing movements.

How to Perform

  • Hold the resistance band with both hands in front of you at chest height, hands close together
  • Stand with feet shoulder-width apart and a soft bend in the knees
  • Keep a slight forward lean and maintain a flat back
  • With arms nearly straight, pull the band apart by squeezing your shoulder blades together
  • Open your arms out to the sides until they are in line with your shoulders
  • Pause and squeeze the rear deltoids at the peak of the movement
  • Slowly return your hands to the starting position in front of you

Muscle Activation

Primary
Rear shoulders
Secondary
Side shouldersTrapezius

About the Band Reverse Fly

The Band Reverse Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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