How to Do Band Reverse Fly Properly

Band reverse fly is a great exercise to build your posterior delts (easily said, the back of your shoulder).

It’s a common issue for many people who work out that the rear delts are less developed compared to the front and side delts.

Band reverse fly is an exercise you should be incorporating into your workouts whether your goal is to build muscle or lose weight and get leaner.

HOW TO DO RESISTANCE BAND REVERSE FLY:

All you need is a resistance band and a stationary post then follow the steps below to successfully perform band reverse fly exercise.

  • Place a band around a stationary post, such as a squat rack. Ensure that the recovery band is in good condition and securely anchored around the stationary post to avoid injury.
  • Grab the bands by the handles. Stand back so that the tension in the band rises.
  • Extend your arms straight in front of you. Your feet should be placed about shoulder-width apart. This is your starting position.
  • 4. While exhaling, move your arms to the sides and back. Continue the movement until your arms are fully extended to your sides. You should feel a small squeeze between your shoulder blades.
  • Hold the position for a few seconds and then slowly return your arms to their original position.
  • Repeat the process for the desired number of repetitions.

WHAT MUSCLES DO BAND REVERSE FLY WORK?

Among others, the muscles worked include;

1. DELTOIDS.

This is a group of small thick triangular-shaped muscles that lie around the shoulder giving it its rounded shape.

The three muscles (anterior, lateral, posterior) act to move the arms in a variety of ways.

2. TRICEPS.

Are large muscles on the back of the arm and are formed of three heads which are used during the band reverse fly exercise.

This muscle acts to extend the elbow joint and also serves to stabilize the shoulder joint when sustained force generation is required.

3. UPPER CHEST.

The pec major which is the fan-shaped muscle positioned on the front of the chest and the pec minor is situated under the major and is much smaller.

4. TRAPS.

The Trapezius is a big, broad, superficial muscle that runs from the top of the neck to the mid-back. The traps are active during functional pulling and pushing tasks, however, they also act to support posture.

BAND REVERSE FLY BENEFITS

1. STRENGTHENING SHOULDER

Band reverse fly is a great exercise for building muscle and strength of the shoulders thus improving posture, promoting upright stance, and improves balance.

2. REDUCED BACK PAIN

If you spend a lot of time active with constant head-forward position, this may cause the rear shoulder and back muscles to lengthen while chest muscles become tight.

This leads to pain and a reduced range of motion. Band reverse fly exercise will be ideal in reducing the pain.

3. FUNCTIONAL FITNESS

Performing the band reverse fly can also improve your functional fitness.

Walking and sitting with a healthier stance not only supports a healthier spine but has also been shown to boost self-confidence.

ALTERNATIVES TO BAND REVERSE FLY

1. HORIZONTAL PULL APART

The horizontal pull-apart is a move that activates all three heads of the deltoids through their full range of motion.

2. ELEVATED PIKE PUSH UP

The elevated pike push-up works all three heads of the delts as well as hitting the chest and triceps muscles.

3. CABLE SHOULDER PRESS

You can start on a cable shoulder press machine, this can often be a great alternative if you feel restriction or pain when pressing overhead.

This machine removes the stability component and is used to train the anterior and lateral deltoid directly.

4. PIKE PUSH UP

If you really want to increase your shoulder strength, try the pike push-up. This exercise is great for building strong resilient shoulders.

It is important to note that this exercise is a very difficult and places a great deal of stress on the shoulder. It require you to already have a good level of shoulder strength and control.

BAND REVERSE FLY MISTAKES TO AVOID

1. PULL OUT, NOT BACK

You need to focus on pulling your arms out instead of focusing on bringing them back to prevent using your rhomboids or traps with band reverse fly.

Besides, focus on keeping your back upright and don’t start rounding your shoulders to the front, this is an isolation exercise so you will feel your rear delts fatigue quite fast.

2. CLEAN REPS

After a few repetitions, you will start to feel how your rear delts will fatigue with band reverse flyers quite fast.

If you feel that you can’t pull anymore, step a little closer to get less resistance and get some more reps in.

It’s about progress, not about your ego using a stronger band. Use the lightest band if you have to work your rear delts.

3. NO BAND SLACK

When you’re in the starting position of your band reverse fly, there shouldn’t be any slack in the band.

The band should be stretched a little bit so you feel a force pulling you towards the band a little bit otherwise use a lighter resistance band

4. ROUNDING THE BACK

Avoid rounding your back during band reverse fly as this can place too much stress on your lower back.

Pay attention to your body position and keep your core tight, chin tucked, and a straight back to effectively execute the movement.

5. LIFTING TOO HEAVY

The inability to perform a full range of motion during the band reverse fly is a good indicator you’re trying to lift too much weight.

You may also notice strain in your shoulders, back, and neck. Reducing the weight will enable you to perform the movement effectively and with good form.

6. SWINGING THE WEIGHT

Always use a slow, controlled movement when doing the band reverse fly. Swinging the weight uses momentum instead of muscle to raise the arms out to the side.

Strengthening muscle is not a race to the finish but a slow and steady process.

CONCLUSION

Band reverse fly exercise requires attention to body position, form, and function.

Together with the alternative exercises suggested, you can now program your routine exercises that work your shoulder muscles.

Talk with your doctor or trainer before doing this exercise if you have issues with your shoulders or back.

If pain develops in either of these locations when performing the reverse fly, stop this movement and do other exercises to work these areas instead.