Shoulders / Beginner / Isolation (single joint)

Band Reverse Fly

A standing reverse fly against a band anchored in front that trains the rear delts and upper back.

At a glance

Primary

Rear delts, Upper back (rhomboids, mid/lower traps)

Secondary

Rotator cuff, Upper traps

Equipment

Resistance band

Movement pattern

Reverse fly, Shoulder-blade squeeze

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Anchor a band at chest height and stand facing it with feet shoulder-width apart and knees soft.
2. Hold the handles with arms extended in front of your chest, elbows slightly bent.
3. Pull your arms out and back until they are in line with your shoulders, squeezing the shoulder blades together.
4. Slowly return your arms to the front.

Tips

• Stay tall; do not lean back or arch your lower back.
• Keep the elbow angle constant.

Common mistakes

• ✗ Swinging the torso up to lift the weight.

  Why it hurts: The lower back takes repeated jerks and the rear delts barely work.

  ✓ Instead: Support the chest on a bench or keep the torso still, and use light weights.

• ✗ Shrugging and squeezing the shoulder blades hard.

  Why it hurts: The traps take over and the neck gets tight.

  ✓ Instead: Keep the shoulders down and move the arms out wide, leading with the elbows.

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