Videos
Instructions
- Stand with feet shoulder-width apart on the resistance band.
- Hold the handles or ends of the band with both hands.
- Hinge forward at the hips, keeping your back flat and knees slightly bent.
- With arms slightly bent, lift them laterally until they reach shoulder height.
- Lower the arms back to the starting position with control.
Technical Tips
- Keep your core engaged to protect the lower back.
- Avoid swinging the arms or using momentum.
- Squeeze the shoulder blades together at the top of the movement.
- Maintain a slight bend in the elbows throughout.
Breathing Tips
- Inhale as you lower your arms.
- Exhale as you lift your arms up and out.
Medical restrictions
- Shoulder impingement
- Rotator cuff injuries
- Severe lower back pain or instability
The Banded Reverse Fly is a highly effective resistance band exercise designed to strengthen the upper back and rear shoulders. Ideal for all fitness levels, this movement targets postural muscles that are often underdeveloped due to prolonged sitting or forward-dominant training routines. By utilizing a resistance band, the exercise provides constant tension throughout the range of motion, helping to activate and isolate key stabilizing muscles. Performing the banded reverse fly consistently can lead to improved shoulder stability, enhanced posture, and greater upper body symmetry. It is also a joint-friendly alternative to traditional weights, making it suitable for individuals recovering from injuries or seeking low-impact training options. As part of a balanced upper body routine, the banded reverse fly contributes to functional strength and can reduce the risk of shoulder-related injuries. Its simplicity and portability make it a convenient option for home workouts or travel-based fitness routines.
How do I properly do a banded reverse fly at home?
To properly perform a banded reverse fly at home, stand on the resistance band, hinge at the hips, and lift your arms laterally with a slight bend in the elbows while squeezing your shoulder blades together at the top.
Is the banded reverse fly good for posture correction?
Yes, the banded reverse fly strengthens the rear deltoids and upper back muscles, which are crucial for maintaining proper posture and countering forward shoulder rounding.
What muscles does the banded reverse fly work?
The banded reverse fly primarily targets the shoulders and traps, with secondary activation of the rear deltoids and rhomboids.
Can beginners do the banded reverse fly?
Yes, the banded reverse fly is beginner-friendly and offers a low-impact way to strengthen upper back muscles using minimal equipment.
What's the difference between a banded and dumbbell reverse fly?
While both exercises target similar muscle groups, the banded reverse fly provides continuous resistance throughout the movement, whereas dumbbells rely more on gravity and may lack tension at certain points.