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Resistance Band Rear Fly

Resistance Band Rear Fly

The Resistance Band Rear Fly is a fantastic exercise that targets the muscles of your upper back, including the rhomboids, rear deltoids, and trapezius. This exercise is particularly effective in improving posture and strengthening the muscles responsible for scapular retraction. Using a resistance band allows for a wide range of motion and provides constant tension throughout the movement. This helps to engage your muscles more effectively and promotes muscular development and endurance. The rear fly also helps to counterbalance the effects of sitting at a desk all day, which often leads to rounded shoulders and a weakened upper back. By incorporating this exercise into your routine, you can expect to see improvements in your upper body strength and posture over time. It is important to note that resistance band selection is crucial to match your fitness level and goals. Choosing the appropriate band tension will ensure that you are challenging your muscles without compromising on form or risking injury. Remember to warm up before performing the Resistance Band Rear Fly to prepare your muscles for the movement. Aim for controlled and slow movements, focusing on squeezing your shoulder blades together as you bring your arms back. You can gradually increase the resistance or repetitions as you get stronger, but always prioritize maintaining proper form. Incorporating the Resistance Band Rear Fly into your workout routine will help you build a strong and well-rounded upper body. Remember to consult with a fitness professional or trainer to ensure that this exercise is suitable for your individual needs and goals. Stay consistent, and you'll reap the benefits of this effective exercise in no time!


  • Attach resistance bands to a fixed object at chest height.
  • Stand facing away from the anchor point with feet shoulder-width apart.
  • Hold one end of the resistance band in each hand with palms facing inward.
  • Keeping a slight bend in the elbows, hinge forward at the hips until your torso is parallel to the floor.
  • Engage your core and keep your back straight throughout the exercise.
  • Extend your arms straight out to the sides, ensuring that they are in line with your shoulders.
  • Squeeze your shoulder blades together as you pull the resistance bands back.
  • Pause for a brief moment at the end of the movement to contract your rear delts.
  • Slowly release the tension and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your back muscles throughout the entire movement.
  • Start with lighter resistance bands and gradually increase the resistance as you get stronger.
  • Maintain good posture by keeping your back straight and shoulders pulled back.
  • Control the movement by avoiding any swinging or jerking motions.
  • Keep your elbows slightly bent and in line with your shoulders.
  • Squeeze your shoulder blades together at the top of the movement to fully activate your back muscles.
  • Exhale as you pull the resistance bands back and inhale as you return to the starting position.
  • Maintain a consistent tempo throughout the exercise to maximize muscle engagement.
  • Listen to your body and adjust the resistance or range of motion if you feel any discomfort.
  • Include this exercise as part of a well-rounded upper body workout routine for balanced muscle development.


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