Banded Bent Over Reverse Fly 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Bent Over Reverse Fly is an effective exercise primarily targeting the shoulders, with secondary focus on the upper back muscles. Using a resistance band, the movement involves bending at the hips while keeping the back straight and pulling the band outward, leading to shoulder abduction. This motion strengthens the deltoids, specifically the rear part of the shoulder, and engages muscles in the upper back, including the rhomboids and trapezius. The band provides constant tension throughout the movement, helping to improve muscle endurance and stability. This exercise is great for improving posture and shoulder strength, making it a useful addition to upper body workouts.
How to Perform
Start by standing with your feet positioned shoulder-width apart, ensuring your knees are slightly bent for stability. Hold the resistance band with both hands, using a pronated grip (palms facing each other).
Hinge at your hips, lowering your torso to about a 90-degree angle while keeping your back straight and core engaged. Let your arms hang naturally in front of you, holding the band with a slight tension.
From this bent-over position, begin to raise your arms out to the sides, maintaining a straight line from your arms to your torso. The movement should be controlled and deliberate, focusing on engaging your rear deltoids (shoulder muscles).
As you pull the band apart, take a deep breath in and squeeze your shoulder blades together. Keep your arms slightly bent at the elbows, but avoid excessive bending.
Slowly return your arms to the starting position, resisting the pull of the band to maximize the muscle engagement. Ensure that your back stays flat and that you don’t round your shoulders during the lowering phase.
Repeat the movement for the desired number of repetitions, ensuring each rep is performed with controlled form, focusing on shoulder and upper back muscle activation. This exercise helps strengthen the rear delts and upper back, improving posture and shoulder stability.
★ 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
Focus primarily on activating the rear deltoids rather than the muscles between your shoulder blades. Keep the movement isolated to the shoulder joint, minimizing motion in the shoulder blades.
Engage your core by keeping your abs tight throughout the movement to support your lower back. Avoid arching your back, especially when you reach the top of the motion.
Keep your head in a neutral position and resist pushing it forward. This exercise targets small muscles, so concentrate on muscle engagement rather than relying on momentum.
Allow your arms to move naturally during the exercise, but ensure your elbows stay slightly bent and do not lock out, maintaining tension in the target muscles.
Maintain control throughout the entire range of motion, focusing on slow, deliberate movements to maximize effectiveness and reduce the risk of injury.
How Not to Perform
Avoid Excessive Shoulder Blade Movement: Do not excessively retract or move the shoulder blades during the exercise. Keep the motion isolated to the shoulder joint and avoid using the scapular retractors. This ensures the focus remains on the rear deltoids.
Do Not Arch Your Back: Avoid overextending your back at the top of the movement. This can lead to strain on your lower back. Keep your core braced throughout the entire range of motion to protect your spine and maintain proper posture.
Do Not Use Momentum: Do not swing or jerk your arms to complete the movement. Using momentum takes the focus off the target muscles (rear deltoids) and can lead to injury. Instead, perform each rep with control, focusing on smooth, deliberate movements.
Avoid Locking Your Elbows: Keep a slight bend in your elbows throughout the exercise. Locking your elbows can lead to joint strain and reduce the activation of the target muscles. Maintaining a slight bend keeps constant tension on the rear deltoids.
Do Not Lean Too Far Forward: Over-leaning your torso beyond the 90-degree angle can cause unnecessary strain on your lower back and reduce the effectiveness of the exercise. Ensure that you hinge at the hips while maintaining a neutral spine.
Do Not Let Your Head Jut Forward: Keep your head aligned with your spine throughout the movement. Pushing your head forward can disrupt your posture, causing strain in your neck and shoulders, and shift focus away from the target muscles.
Do Not Rush the Reps: Perform each repetition slowly and with full control. Rushing through the movement reduces the effectiveness of the exercise and increases the risk of injury. Focus on muscle engagement, especially the rear deltoids, rather than speed.
Avoid Wide Arm Movement: While raising your arms, do not let them move too far out to the sides. Keep them in line with your torso to ensure proper form and to engage the rear delts effectively. Excessively wide arm movement can strain the shoulder joint.
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.
