Band Rear Delt Fly: how to do it right
In short: The band fly isolates the rear delt with a peak of tension in the shortened position, arms spread at the end of the movement.
How to do it, step by step
- 1Anchor the band in front of you at chest height, torso slightly bent over, back braced.
- 2Arms semi-bent and extended in front of you, hands almost crossing, shoulders down.
- 3Spread your arms backward, leading with the elbows, not the hands.
- 4Squeeze hard for 1 second at the end of the spread, shoulder blades together without shrugging.
- 5Control the return forward, keep tension until the end.
The mistake to avoid
Don't pull with your upper traps. Keep your elbows slightly bent.
Other common mistakes
- Pulling with your hands and forearms rather than your elbows: think about leading the movement with the elbows to target the delt.
- Shrugging your shoulders toward your ears: keep the upper traps relaxed and the shoulders down.
- Letting go all at once at the end of the range: control the return, part of the work happens there.
- Using a band that's too stiff and breaks the path: choose a resistance that lets you fully reach the open position.
Muscles worked
- Main:
- Rear delts
- Supporting:
- Traps
The rear delt is the prime mover: it pulls the arm backward in the horizontal plane. The mid traps and rhomboids assist by retracting the shoulder blades. The infraspinatus and teres minor stabilize the humeral head.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Band Face Pull ›
- TRX Face Pull ›
- Prone Y Raise on Floor ›
- Bent-Over Water Bottle Reverse Fly ›
- Bent-Over Dumbbell Reverse Fly ›
Frequently asked questions
How do I do this exercise?
Anchor the band in front of you at chest height, torso slightly bent over, back braced. Arms semi-bent and extended in front of you, hands almost crossed, shoulders down. Spread your arms backward leading with the elbows, squeeze for a second, then control the return.
How far do I spread?
Until your arms are in the plane of your torso, shoulder blades together. Don't try to go further by arching: beyond that, it's no longer the shoulder doing the work.
I don't feel anything, is that normal?
You should feel the back of the shoulder, at the end of the spread. If you feel the top of your traps near the neck, you're shrugging: keep your shoulders down. This muscle responds to feel much more than to load.
How fast should I do the movement?
Slowly, with a one-second squeeze with arms open and a braked return. With a band, tension is highest at the end of the opening: fast, jerky reps miss exactly that.