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Shoulders · Band
Band Reverse Fly
Band Reverse Fly is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band and a bench. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Band
- Category
- Strength
- Mechanic
- Isolation
- Force
- Pull
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Shoulders · Posterior Deltoids
Secondary muscles
- Upper Back · Rhomboids, Trapezius
How to do Band Reverse Fly
- Lie chest-first on an incline bench, with your feet firmly planted on the floor. Hold the ends of a resistance band anchored below the bench with your arms extended downward and slightly bent at the elbows, palms facing each other.
- Raise your arms out to the sides in a wide arc motion until they are in line with your shoulders, squeezing your shoulder blades together at the top of the movement.
- Slowly return to the starting position, controlling the resistance band as you lower your arms.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your elbows slightly bent to avoid joint strain and focus on squeezing your shoulder blades together.
- Ensure the bench is stable and at an appropriate incline angle to effectively target the upper back muscles.
- Breathe steadily, exhaling as you raise the band and inhaling as you return to the starting position.
Band Reverse Fly alternatives
More delts exercises
Band Reverse Fly FAQ
What muscles does Band Reverse Fly work?
Band Reverse Fly mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Band Reverse Fly?
You need a band and a bench.
How many sets and reps of Band Reverse Fly should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Reverse Fly good for beginners?
Yes. Band Reverse Fly is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Band Reverse Fly burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Band Reverse Fly?
Other exercises for the delts include Reverse Machine Fly (Variation 2), Reverse Machine Fly, Cable Reverse Fly on Crossover and Cable Single Arm Reverse Fly.
For developers
Use Band Reverse Fly in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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