Resistance Band Reverse Fly
A standing reverse fly against a band anchored in front of you at chest height. A portable way to train the rear delts and upper back, with tension that builds toward the end of the range.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 3
- Reps
- 15–20
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Loop a band around a post at chest height, hold a handle in each hand and step back until there is tension, arms straight out in front at shoulder height.
Keep a slight bend in the elbows and your feet planted shoulder-width apart.
Open the arms out to the sides in a wide arc, keeping them level with the floor.
Stop when the arms are in line with your shoulders and pause.
Return slowly to the front.
Breathing: Exhale as you open the arms, inhale as you return.
Coaching tips
Arms stay at shoulder height
Squeeze the shoulder blades at the end
Slow return
Common mistakes
Dropping the hands below shoulder height
Bending the elbows into a row
Leaning back to finish the rep
Safety notes
Check the band and anchor are secure before each set.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.