Back Flyes - With Bands

A resistance band exercise that targets the rear deltoids and middle back by performing a horizontal arm abduction movement.

Instructions

1. Run a resistance band around a stationary post at upper chest height.
2. Grab the band by both handles and step back to create tension.
3. Stand upright with feet shoulder-width apart and slight knee bend.
4. Start with your arms extended in front of you at chest height, with slight bend in elbows.
5. Keep your arms straight and parallel to the floor, perpendicular to your torso.
6. Exhale and move both arms out to the sides and back in a wide arc.
7. Continue the movement until your arms are extended out to your sides, creating a “T” shape.
8. Pause briefly, then return to the starting position with control.

Tips

• Keep your arms extended and nearly straight throughout—minimal elbow bend.
• Move in a smooth, controlled arc rather than jerky movements.
• Focus on retracting your shoulder blades at the end position.
• This exercise builds rear delt development and improves shoulder health.
• Adjust difficulty by stepping closer (easier) or farther (harder) from the post.
• Perform 2-3 sets of 12-15 reps for optimal shoulder development and balance.