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Shoulders · Band
Bent Over Rear Deltoid Fly Resistance Band
Bent Over Rear Deltoid Fly Resistance Band is a beginner isolation strength exercise that works the delts (shoulders), with the upper back assisting. It needs a band. 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 Bent Over Rear Deltoid Fly Resistance Band
- Stand with your feet shoulder-width apart, holding the ends of the resistance band anchored under your feet. Hinge at the hips with a slight bend in your knees to bring your torso almost parallel to the floor.
- Start with your arms hanging down towards the floor, palms facing back, and a slight bend in your elbows.
- Raise your arms out to the sides, forming a "T" shape, keeping a slight bend in your elbows and leading with your elbows. Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position. Repeat the movement for the desired number of repetitions.
Form tips
- Maintain a neutral spine throughout the exercise to avoid straining your lower back.
- Keep your elbows slightly bent to avoid joint strain and focus on lifting with your shoulders.
- Use a controlled motion to raise and lower your arms, preventing any jerking movements.
Bent Over Rear Deltoid Fly Resistance Band alternatives
More delts exercises
Bent Over Rear Deltoid Fly Resistance Band FAQ
What muscles does Bent Over Rear Deltoid Fly Resistance Band work?
Bent Over Rear Deltoid Fly Resistance Band mainly works the delts in the shoulders (Posterior Deltoids). The upper back work as secondary muscles.
What equipment do you need for Bent Over Rear Deltoid Fly Resistance Band?
You need a band.
How many sets and reps of Bent Over Rear Deltoid Fly Resistance Band 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 Bent Over Rear Deltoid Fly Resistance Band good for beginners?
Yes. Bent Over Rear Deltoid Fly Resistance Band is rated beginner, so it's a sound choice while you learn to train the delts.
How many calories does Bent Over Rear Deltoid Fly Resistance Band 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 Bent Over Rear Deltoid Fly Resistance Band?
Other exercises for the delts include Bent Over Rear Delt Fly Dumbbell, Bodyweight Bent Over Rear Delt Fly, Cable Rear Delt Fly and Plate Rear Delt Fly.
For developers
Use Bent Over Rear Deltoid Fly Resistance Band 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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