How to do the Band Reverse Fly
Step by step
- Hold a band out in front of you at chest height, one end in each hand, arms nearly straight.
- Keep a slight, fixed bend in your elbows so they do not change angle during the rep.
- Pull your hands apart and back, sweeping the arms wide out to your sides.
- Squeeze your shoulder blades together at the end, feeling it in the back of your shoulders.
- Let your hands come back together in front under control.
The thing people get wrong
Use a lighter band than you think. Going too heavy turns it into a shrug and rowing motion instead of a rear-delt fly.
Coaching cue
Keep your arms nearly straight and sweep your hands out wide, not down toward your hips.
Make it easier or harder
- Easier: Widen your grip on the band to lower the tension.
- Harder: Hold the wide finish for two seconds on each rep.
Muscles worked
- Primary: Rear delts
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.