Rear Delt Fly (Band)

An isolation exercise using a resistance band to target the rear deltoids and upper back through a horizontal abduction movement.

Instructions

1. Stand with feet hip-width apart, holding the band at chest height with arms extended.
2. Grip the band with both hands slightly wider than shoulder-width.
3. Keep a slight bend in your elbows throughout the movement.
4. Perform a reverse fly motion by pulling the band apart and drawing your elbows back.
5. Lead the movement with your elbows, not your hands.
6. Squeeze your rear deltoids and upper back at full contraction.
7. Return to the starting position with control, maintaining tension on the band.
8. Perform the desired number of repetitions with deliberate, controlled movements.

Tips

• Focus on initiating the movement with your elbows and rear delts, not arms.
• Keep your elbows elevated and slightly bent throughout the movement.
• Avoid using momentum; move slowly and deliberately through the range.
• This movement is excellent for correcting shoulder posture imbalances.
• Maintain tension on the band at all times during the exercise.
• Use lighter resistance initially to master proper form and muscle activation.