Shoulders / Beginner / Compound (multi-joint)

Back Flyes - With Bands

A band exercise for the rear delts, with the upper back and triceps assisting.

At a glance

Loads the shoulder. Use a load you can control and skip it if it causes pain.

Run a band around a stationary post like that of a squat rack.
Grab the band by the handles and stand back so that the tension in the band rises.
Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
After a pause, go back to the original position as you inhale.
Repeat for the recommended amount of repetitions.