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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

Common Mistakes

Common mistakes content is coming soon.

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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