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Reverse Fly With Tube Bands

Area Targeted: Rear Shoulder

Reverse Fly With Tube Resistance Bands targets and works the Posterior Deltoids (Rear Shoulder Muscles). This exercise actually mimics the exact function of the Rear Shoulder and places it against Linear Progressive Resistance. So, you will get the right amount of resistance at the exact right time during your reps.


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at chest height.

Bands: Attach a handle to each end of the band(s).

Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Keep your chest up, head straight and legs slightly bent. Your arms should be straight, pointed towards the anchor, with elbows at shoulder height and palms facing in.


Pull the handles back and around, moving your arms from out in front of your body to directly out to the side.


1. Keep just a slight bend in your elbow as you pull back.

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