Band reverse fly

Band reverse fly

The band reverse fly is a fantastic exercise that targets the muscles in your upper back, specifically the rear deltoids and the muscles of your mid-back. This exercise is particularly effective for improving posture, strengthening the scapular muscles, and enhancing overall upper body strength and stability. To perform the band reverse fly, you will need a resistance band. Start by standing tall with your feet shoulder-width apart and slightly bent knees. Hold the band in front of you with a slight tension in your arms, keeping your palms facing one another. Engage your core and maintain a straight spine throughout the exercise. Next, step on the band with both feet, ensuring it is securely under your arches. With a slight bend in your elbows, begin to lift your arms out to the sides, squeezing your shoulder blades together as you do so. Focus on using your upper back muscles rather than your arms to initiate the movement. Control the resistance as you bring your arms back to the starting position. Remember to keep your shoulders relaxed and your neck aligned with your spine. Avoid using momentum or excessively swinging your arms. You should feel a gentle squeeze in your upper back throughout the exercise. If the band feels too easy or too challenging, you can adjust the tension by gripping the band closer or farther apart. Incorporate the band reverse fly into your upper body or back workout routine to improve your posture, strengthen your upper back, and enhance shoulder stability. As with any exercise, ensure proper form and start with a weight or resistance level that is suitable for your fitness level. As you progress, you can gradually increase the resistance to continue challenging your muscles and promoting growth. Enjoy the benefits of this effective exercise in the comfort of your home or at the gym!


  • Stand tall with your feet shoulder-width apart and your knees slightly bent.
  • Hold a resistance band in each hand, palms facing inward, and bring your arms in front of your body.
  • Extend your arms straight out to the sides, keeping a slight bend in your elbows.
  • Squeeze your shoulder blades together as you bring your arms back, feeling the resistance of the bands.
  • Pause briefly at the end of the movement, then slowly return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Increase the intensity by using a heavier resistance band.
  • Ensure that your shoulder blades are squeezed together at the end of each repetition.
  • Engage your core to stabilize your body and prevent any unnecessary movements.
  • Perform the exercise in a controlled and deliberate manner.
  • Include band reverse fly in your regular upper body workout routine.
  • Pay attention to your breathing, exhaling as you pull the band out and inhaling as you return to the starting position.
  • Gradually increase the number of repetitions and sets as your strength improves.
  • Make sure to warm up your shoulders before performing band reverse fly for optimal muscle activation.
  • Allow for proper recovery between workouts to avoid overtraining.


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