Reverse Fly (Band)

An isolation exercise using a resistance band to strengthen the rear shoulders and upper back through horizontal abduction in a standing bent-over position.

Instructions

1. Stand with feet hip-width apart and slightly bend your knees.
2. Hinge forward at the hips until your torso is nearly parallel to the ground.
3. Hold the band across in front of you at arm’s length with a slight elbow bend.
4. Keep your neck neutral with your gaze slightly forward.
5. Pull the band apart in a reverse fly motion, driving your elbows back and out.
6. Squeeze your rear delts and upper back at full contraction.
7. Return to the starting position with control, maintaining band tension.
8. Perform the desired number of repetitions with deliberate, controlled movements.

Tips

• Maintain a horizontal torso position throughout; avoid changing your hinge angle.
• Keep a slight bend in your elbows to reduce stress on the joints.
• Focus on initiating the movement with your rear shoulders and back muscles.
• Move slowly and deliberately, emphasizing muscle contraction over speed.
• This movement can also be performed from a seated position for stability.
• Use lighter resistance initially to focus on proper form and mind-muscle connection.