Band Cross-Arm Reverse Fly: how to do it right
In short: Rear-shoulder isolation (rear delt) using a band, loaded in the lengthened position of the muscle.
How to do it, step by step
- 1Take a handle in each hand, arms straight in front, crossed at the wrists to create pre-tension.
- 2Torso leaning slightly forward, braced, shoulders low and away from your ears.
- 3Spread your arms backward by opening horizontally, without bending your elbows or raising your shoulders.
- 4Take a slight pause at maximum opening, feel the rear delt.
- 5Come back by slowly crossing, brake for 2 to 3 seconds until the full stretch.
- 6Never fully relax at the end of the crossed range, keep control.
The mistake to avoid
Don't bend your elbows as you open: your arms stay almost straight.
Other common mistakes
- Bending your elbows to cheat reduces the delt's work: keep your arms nearly straight throughout.
- Letting the band snap back on the return removes the stretch tension: actively brake the crossed phase.
- Shrugging your shoulders toward your ears engages the upper trap: keep your shoulders low and project the movement backward.
- Lacking range by not crossing enough: go for the full cross to maximize lengthening.
Muscles worked
- Main:
- Rear delts
The rear delt is the prime mover: it performs horizontal abduction and extension of the shoulder. In support, the rhomboids and middle trapezius stabilize the scapulae and retract the shoulder blades at the end of the movement. The infraspinatus and teres minor take part in external rotation and joint stability.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Crossover Rear Delt Raise ›
- Single-Arm Low Cable Reverse Fly ›
- Incline Bench Dumbbell Reverse Fly ›
Frequently asked questions
How do I do the movement correctly?
A handle in each hand, arms straight in front and crossed at the wrists to create pre-tension, torso leaning slightly forward and braced, shoulders low. Spread your arms backward by opening horizontally, without bending your elbows or raising your shoulders, and take a slight pause at maximum opening. Come back by slowly crossing, never fully relaxing.
How far should I cross?
Go for the full cross on the return: that's where the rear delt lengthens the most, and it's exactly what this variation adds over a classic reverse fly. At the opening, go up to horizontal, not beyond, without compensating by raising your shoulders.
Where should I feel it?
At the back of the shoulder, in the rear delt, with the rhomboids and middle trapezius squeezing the shoulder blades at the end of the opening. If you mostly feel the upper trap, your shoulders are rising toward your ears: lower them and project the movement backward.
What tempo should I use?
Brake the crossed return over 2 to 3 seconds. The band pulls hard toward the center at that moment, so your rear delt has to resist in the long position: never let it snap you back. At the opening, take a slight pause before heading back.
Where do I anchor the band?
Anchor the band in front of you at about chest height, so the pull is horizontal when your arms are at the opening. Step back until you have pre-tension already present when your wrists are crossed: if the band is slack at the cross, you lose tension at the most useful moment.