How to do the Band Reverse Fly
Band Reverse Fly is a beginner single-joint isolation pushing exercise targeting the Delts in the Shoulders region. Performed using band, it falls under the strength category. Secondary muscles engaged include Upper Back and Trapezius.
Band Reverse Fly demonstration · © GymiaFit
Band Reverse Fly at a glance
- Primary muscles
- Delts
- Secondary muscles
- Upper Back, Trapezius
- Equipment
- Band
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Band Reverse Fly step by step
- 1Attach the band to a stationary object at chest height.
- 2Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- 3Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- 4Squeeze your shoulder blades together at the top of the movement.
- 5Slowly lower your arms back to the starting position.
- 6Repeat for the desired number of repetitions.
Band Reverse Fly — questions
What muscles does the Band Reverse Fly work?
The Band Reverse Fly primarily targets the Delts. It also recruits the Upper Back, Trapezius as secondary movers.
What equipment do I need for the Band Reverse Fly?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Reverse Fly suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Reverse Fly?
Band Front Lateral Raise, Band Front Raise, Band Y-raise train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Reverse Fly demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.