Band Reverse Fly
Bent-over band reverse fly for the rear delts and upper back. It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Band Reverse Fly
- Anchor a band at chest height in front of you (or hold a loop with both hands) and step back until it is lightly stretched, arms straight forward at shoulder height.
- Keep a slight bend in the elbows and open the arms out to the sides until they are in line with your body.
- Squeeze the shoulder blades together at the end for a second, shoulders down away from the ears.
- Return slowly; if the band snaps you back, you are past the point of control and should shorten it.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
Muscle data from StrengthLog.
Why do it
- Rear delts — the half of the shoulder nobody sees
- Balances out all the pressing you do
- Pulls the shoulders back into place
How Flawless ranks Band Reverse Fly
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Band Reverse Fly by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Reverse Fly work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
How do you do Band Reverse Fly?
Anchor a band at chest height in front of you (or hold a loop with both hands) and step back until it is lightly stretched, arms straight forward at shoulder height. Keep a slight bend in the elbows and open the arms out to the sides until they are in line with your body. Squeeze the shoulder blades together at the end for a second, shoulders down away from the ears. Return slowly; if the band snaps you back, you are past the point of control and should shorten it.
How does Flawless rank Band Reverse Fly?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.