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Band Reverse Fly
Beginner - Strength - Isolation
Targeted Muscle Group
Shoulders
Recommended Equipment
Bands
How to do it
A Band Reverse Fly is an excellent exercise for targeting the posterior deltoids, rhomboids, and upper back muscles. It's particularly useful because it can be done almost anywhere with minimal equipment. Here's how to perform the exercise correctly:
Set Up:
Secure the resistance band to a stable anchor point at about chest height. This could be a door, a sturdy pole, or any fixed object. If you don’t have an anchor point, you can hold the band with your hands.
Position Yourself:
Stand facing the anchor point with your feet shoulder-width apart. Hold one end of the band in each hand. If the band isn't anchored, hold the middle of the band in each hand with some tension.
Starting Position:
Step back to create tension in the band when your arms are extended in front of you at shoulder height. Keep a slight bend in your knees and hinge slightly forward at the hips. Engage your core to maintain a stable position.
Your arms should be extended straight in front of you, with your palms facing each other or slightly downward.
Execution:
With a slight bend in your elbows, pull the band apart by moving your arms out to the sides. Focus on squeezing your shoulder blades together. Keep your movements controlled and focus on using your upper back and shoulder muscles to move the band.
Ending the Movement:
Continue pulling until your arms are out to the sides and in line with your shoulders, forming a "T" shape with your body. Hold for a brief moment to maximize the contraction.
Return to Starting Position:
Slowly return your arms to the starting position in a controlled manner, maintaining tension in the band throughout the movement.
