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Shoulders · Beginner

Band Rear Delt Fly

Anchored band rear-deltoid fly using a fixed elbow angle to train the rear shoulders and upper back.

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Band Rear Delt Fly demonstration

Exercise overview

Training details

ShouldersUpper BackRotator Cuff

Equipment

Resistance Band

Sets × reps

3 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Secure a light resistance band at chest height in front of you and hold it with both arms extended.
  2. 02Step back for light tension, brace the trunk, and keep a slight fixed bend in both elbows.
  3. 03Open the arms out to the sides by leading with the rear shoulders and drawing the shoulder blades back.
  4. 04Stop when the arms are approximately in line with the torso, without shrugging or arching the lower back.
  5. 05Bring the arms forward slowly while maintaining the same elbow angle and band control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReverse Pec DeckRelated variationBand Bent Over Rear Delt FlyRelated variationBodyweight Bent Over Rear Delt FlyRelated variationRear Delt Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteCable Rear-Delt FlyComparable substituteBent-Over Dumbbell Rear-Deltoid FlyComparable substituteBodyweight Backhand RaiseComparable substituteStanding Dumbbell Shoulder PressComparable substituteBarbell Rear Delt RowComparable substituteBand Lateral Scapular Retraction

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