TETSUBand Reverse Fly
The Band Reverse Fly is a band exercise for the shoulders that primarily targets the delts, with the upper back and trapezius assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Band Reverse Fly
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Band Reverse Fly work?
The Band Reverse Fly primarily targets the delts. The upper back and trapezius work as supporting muscles.
What equipment do I need for the Band Reverse Fly?
You need a band to perform the Band Reverse Fly.
How many sets and reps of the Band Reverse Fly should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Band Reverse Fly works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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