Shoulders · Resistance bands

Resistance Band Bent over Reverse Fly

The resistance band bent over reverse fly is an isolation exercise targeting the rear deltoids, rhomboids, and middle trapezius. It suits lifters of all experience levels looking to improve posture, build shoulder balance, or finish an upper-body pull workout.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand on the middle of the band with your feet hip-width apart and grasp the sides of the loop with both hands, palms facing each other.
Bend your knees slightly and hinge forward at the hips until your torso is close to parallel with the floor, back straight and arms hanging down.
As you exhale, raise both arms out to the sides until they reach shoulder level, squeezing your shoulder blades together.
Keep a slight bend in your elbows throughout.
Inhale and slowly lower your arms back to the starting position.

Common mistakes

Rounding the lower back places unnecessary stress on the spine instead of supporting the posture with the core and hamstrings.
Using body momentum to swing the band upward reduces tension on the rear delts and engages the lower back.
Bending the elbows too much turns the movement into a row, shifting the focus toward the latissimus dorsi.
Shrugging the shoulders upward toward the ears overactivates the upper traps and removes tension from the mid-back.

Tips

Adjust the band's resistance instantly by widening or narrowing your foot stance on the loop.
Pause for a full second at the peak of the movement to maximize muscle fiber recruitment in the rear delts.
Keep your gaze fixed on the floor slightly ahead of you to maintain a neutral cervical spine throughout the set.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions with 60 to 90 seconds of rest between sets to focus on hypertrophy and muscular endurance.

Muscles worked

Resistance Band Bent over Reverse Fly: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Is this exercise safe if you have lower back sensitivity?

It is safe if you maintain a neutral spine and brace your core, but if you feel strain in the lower back, switch to a chest-supported variation on an incline bench.

How does using a band compare to using dumbbells for this movement?

Resistance bands provide accommodating resistance that peaks at full contraction where rear delts are strongest, offering a joint-friendly alternative to free weights.

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