Shoulders exercise · band
Band Reverse Fly
The band reverse fly is a band exercise that targets the shoulders (deltoids), with the upper back and trapezius assisting.
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the shoulders (deltoids). The upper back and trapezius work as secondary muscles. See all shoulder exercises or every resistance band exercise.
