Shoulders · Resistance bands

Resistance Band Sitting Bent over Reverse Fly on a Chair

The seated bent-over resistance band reverse fly is an isolation exercise targeting the rear deltoids, rhomboids, and mid-trapezius. Performing the movement while seated takes stress off the lower back, making it an excellent finisher for an upper-body or posture-focused workout.

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

How to do it

Sit on the edge of a chair with your feet flat on the floor and loop the middle of the band under both feet.
Grasp the sides of the loop with both hands, palms facing each other.
Hinge forward at the hips until your chest is close to your thighs, keeping your 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 your spine during the forward hinge places undue stress on the back and disengages the target muscles.
Bending your elbows excessively turns the fly into a row, shifting tension away from the rear delts.
Swinging your torso to generate momentum prevents the shoulders from doing the actual work.
Shrugging your shoulders toward your ears overactivates the upper traps and strains the neck.

Tips

Keep a fixed, slight bend in your elbows throughout the entire movement to properly isolate the shoulders.
Hold the peak contraction for a second at the top, focusing on squeezing the shoulder blades together.
Widen your foot stance on the band if you need to increase resistance without switching equipment.

Sets and reps

Perform 3–4 sets of 12–15 controlled reps with 60–90 seconds of rest to maximize rear delt hypertrophy and endurance.

Muscles worked

Resistance Band Sitting Bent over Reverse Fly on a Chair: 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.

App Store Google Play RuStore

On a computer? Point your phone's camera here to get the app.

Questions

Is this variation safe for the lower back?

Seated support reduces strain on the lumbar spine compared to standing flyes, but you should stop and consult a physician if any pain arises.

How can I tell if the band resistance is right for me?

The band should provide tension right from the bottom position while still allowing you to raise your arms to shoulder height without altering your torso angle.

Similar exercises

All shoulders exercises →