Band Reverse Fly 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull
Required Equipment
Band
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Reverse Fly is an effective exercise primarily targeting the shoulders, with secondary emphasis on the traps. Using a resistance band, this exercise involves extending the arms out to the sides while maintaining a slight bend in the elbows, which engages the deltoids, particularly the rear deltoid, as well as the upper back muscles, including the trapezius. The movement focuses on strengthening the muscles responsible for shoulder stability and posture. It is performed by pulling the band apart, either standing or seated, with controlled movements to maximize tension and muscle engagement throughout the range of motion. This exercise is a great addition to any shoulder workout, requiring minimal equipment while delivering a solid challenge to the upper body.
How to Perform
Set your posture: Stand tall with a slight bend in your knees and engage your core. Keep your back straight and ensure your chest is gently lifted forward, creating a stable base for the exercise.
Position your arms: Hold the resistance band in both hands with your arms extended in front of you. Make sure your wrists stay straight and firm, avoiding any bending as you perform the movement.
Initiate the movement: While keeping your arms extended, begin pulling the band outward by squeezing your shoulder blades together. Focus on using the muscles in your shoulders and upper back to drive the motion, extending your arms out to the sides in a controlled manner.
Hold and engage: Pause briefly at the end of the movement, holding the position for a moment to fully activate your shoulders and traps. Ensure the tension is felt across the upper back, particularly in the rear deltoid and trapezius muscles.
Return slowly: Gradually bring your arms back to the starting position, maintaining control of the band. Avoid letting the band snap back quickly, and focus on the smoothness of the motion.
Repeat: Perform the desired number of repetitions, keeping each movement deliberate and controlled to maximize muscle engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Get into position: Stand upright with your feet positioned hip-width apart. Grasp the resistance band with both hands, keeping your arms stretched in front of you at chest level. Your palms should be facing one another. Ensure your posture is upright, with your back neutral and your core engaged to stabilize your body.
Control the motion: Begin pulling the band apart by moving your arms backward in a deliberate and slow manner. Focus on bringing your shoulder blades together as you extend your arms to the sides. It's important to avoid swinging or using any momentum—this will ensure you’re properly activating the muscles and avoiding potential strain.
Be mindful of your range: Do not pull the band beyond a comfortable range of motion. Going too far could put unnecessary pressure on your shoulders and upper back. Stop when your arms are fully extended out to the sides, keeping them level with your shoulders for optimal engagement.
How Not to Perform
Avoid using momentum: Do not jerk or swing your arms back quickly. Relying on momentum to perform the exercise will reduce its effectiveness and increase the risk of shoulder strain or injury. Focus on controlled movements to properly engage the target muscles.
Don’t overextend your arms: Avoid pulling the band too far back. Extending beyond the point where your arms are in line with your shoulders can place unnecessary stress on your shoulder joints and upper back. Stop once your arms are extended to the sides, parallel to the floor.
Don’t neglect posture: Never round your back or arch it excessively while performing the exercise. This can lead to lower back strain and diminish the focus on your shoulder and upper back muscles. Always keep your back straight, chest lifted, and core engaged for stability.
Don’t let your wrists bend: Keep your wrists neutral and straight throughout the movement. Bending your wrists can create unnecessary tension in the forearms and take the focus away from the shoulders and upper back.
Avoid excessive tension on the band: Using a band with too much resistance can compromise your form and make it harder to control the movement. If the resistance is too high, reduce the tension or switch to a lighter band to maintain proper technique and muscle engagement.
Don’t neglect the mind-muscle connection: Avoid rushing through the exercise. Instead, focus on feeling the tension in the rear deltoids, traps, and upper back. This will ensure that the right muscles are being activated rather than relying on other body parts to compensate.
Don’t let your shoulders shrug: Keep your shoulders down and avoid lifting them towards your ears. Shrugging during the movement can lead to neck tension and take the focus off the muscles you want to target. Keep your shoulders relaxed and engaged in the back.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
