Band reverse fly
- Target muscle
- Deltoid Posterior
- Synergist muscles
- Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Band
- Body part
- Shoulders
- Type
- Strength
The band reverse fly is a shoulder isolation exercise that primarily targets the rear deltoids (posterior deltoid), with help from the side deltoids, the rotator-cuff muscles (infraspinatus and teres minor), and the lower and middle trapezius. Using a resistance band, it builds the often-neglected back of the shoulders and improves upper-back posture without needing weights.
How to do the Band reverse fly
- 1Anchor a resistance band at chest height, or hold a band in front of you with one end in each hand.
- 2Stand facing the anchor with feet shoulder-width apart, brace your core, and keep a soft bend in your knees.
- 3Grip the band with arms extended in front of you at shoulder height, palms facing each other and a slight bend in your elbows.
- 4Pull the band apart by sweeping your arms out and back in a wide arc, leading with your hands and keeping your elbows only slightly bent.
- 5Squeeze your shoulder blades together at the end of the movement, stopping when your arms are roughly in line with your torso.
- 6Pause briefly with your rear delts fully contracted, keeping your shoulders down and away from your ears.
- 7Return your arms forward under control, resisting the band as it pulls back to the start.
- 8Complete your reps, then step toward the anchor to release the tension safely.
Form tips
- Keep your elbows fixed at a slight angle throughout — the movement should rotate at the shoulder, not bend and straighten at the elbow.
- Lead with your hands and pinch your shoulder blades together to put the work on the rear delts rather than the arms.
- Use a lighter band and higher reps; rear delts respond better to controlled tension than to heavy, jerky pulls.
- Keep your chest tall and avoid shrugging — let your shoulders stay down so the traps assist rather than take over.
Common mistakes
- Bending and extending the elbows like a row, which turns the movement into an arm exercise and takes tension off the rear delts.
- Using a band that is too heavy, forcing you to swing and use momentum instead of controlling each rep.
- Shrugging the shoulders up toward the ears, which shifts the load onto the upper traps and away from the target muscle.
- Letting the band snap back quickly on the return, losing tension and the muscle-building benefit of the lowering phase.
Frequently asked questions
What muscles does the band reverse fly work?
It mainly works the rear deltoids (posterior deltoid), with the side deltoids, rotator-cuff muscles (infraspinatus and teres minor), and the lower and middle trapezius assisting.
Is the band reverse fly good for beginners?
Yes. The band lets you start with very light resistance and dial in the form, making it a safe, joint-friendly way to train the rear delts and improve posture.
How many sets and reps should I do?
Because the rear delts are a small muscle, aim for higher reps with lighter tension — around 3 sets of 12 to 20 reps, focusing on a controlled squeeze at the end of each pull.
What is a good alternative to the band reverse fly?
The dumbbell reverse fly is the closest weighted version. Face pulls also train the same rear-delt and upper-back muscles if you want another band or cable option.
Where should I feel the band reverse fly?
You should feel it in the back of your shoulders and between your shoulder blades. If you feel it mostly in your arms or upper traps, lighten the band and lead with your hands.
