Reverse Fly with Bands

Reverse Flys with Band for Rear Delts

Reverse flys with a band are an effective exercise for targeting the rear delts, which are the muscles on the back of your shoulders. Here’s a step-by-step guide on how to perform Reverse Flys with a band for rear delts:

Video Instructions on How to Do Reverse Flys with Band for Rear Delts

Equipment Needed:

  1. Resistance band: Choose a band with an appropriate resistance level for your fitness level. The band should provide enough tension to challenge your muscles but still allow you to maintain proper form.


  1. Setup:
    • Begin by attaching the resistance band to a sturdy anchor point at chest height. You can use a door anchor, a pole, or any secure point at the right height.
    • Stand facing the anchor point with your feet shoulder-width apart. Hold one end of the band in each hand.
  2. Grip:
    • Hold the band with a pronated (palms facing down) grip. Ensure that your hands are shoulder-width apart or slightly wider.
  3. Starting Position:
    • Step back to create tension in the band. Your arms should be fully extended in front of you, and there should be a slight bend in your elbows.
  4. Body Position:
    • Maintain a neutral spine and a slight bend in your knees. Keep your chest up, shoulders back, and engage your core for stability throughout the exercise.
  5. Movement:
    • Initiate the movement by squeezing your shoulder blades together. Focus on pulling your arms away from each other, leading with your elbows.
    • As you pull, keep your arms straight or maintain a slight bend in your elbows. The goal is to feel the contraction in your rear delts.
    • Squeeze your shoulder blades at the top of the movement to maximize muscle engagement.
  6. Controlled Return:
    • Slowly reverse the movement, allowing your arms to return to the starting position while maintaining control over the resistance band.
  7. Repetition:
    • Aim for 10-15 repetitions per set, depending on your fitness level and the resistance of the band. Perform 2-3 sets.
  8. Breathing:
    • Inhale as you extend your arms in front of you, and exhale as you pull the band towards your sides.
  9. Tips:
    • Avoid using momentum. Focus on controlled, deliberate movements to ensure that your rear delts are doing the work.
    • Start with a lighter resistance band and gradually increase the tension as you become more comfortable with the exercise.

Remember to consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing conditions or concerns.