Resistance Band Reverse Fly
The Resistance Band Reverse Fly works the Rear Shoulders (Posterior Deltoids) and Upper Back by sweeping your arms from in front of you out to your sides. The movement mirrors the main job of the Rear Shoulders, and the band's resistance increases as it stretches, so the load is greatest at the end of each rep.
- Muscles Worked
- Rear Shoulders (Posterior Deltoid) · also Upper Back (Rhomboids, Middle Trapezius)
- Equipment
- Door anchor, 2 handles
Set Up
- Anchor:
- Attach the bands to the door anchor at chest height.
- Bands:
- Clip a handle to each end of the bands.
- Body Position:
- Hold a handle in each hand and stand 3 to 4 feet from the door, facing it. Keep your chest up, head straight and knees slightly bent. Hold your arms straight out toward the anchor, elbows at shoulder height and palms facing in.
Movement
Pull the handles back and around, moving your arms from in front of your body to straight out to your sides. Return your arms to the front under control.
Points To Remember
- Keep a slight bend in your elbows as you pull back.
Questions About The Reverse Fly
What muscles does the Resistance Band Reverse Fly work?
The Resistance Band Reverse Fly works the Rear Shoulders (Posterior Deltoids). The Rhomboids and Middle Trapezius of the Upper Back assist as the shoulder blades draw together.
How is the Reverse Fly different from the High Row?
The Resistance Band Reverse Fly keeps the arms nearly straight and sweeps them out to the sides, while the High Row bends the elbows and pulls them back. Both work the Rear Shoulders.