Band reverse fly
Step by step
How to perform
- Keep your arms straight and your wrists firm, then pull the band apart by squeezing your shoulder blades together and extending your arms out to the sides.
- Ensure your back is straight, your core is engaged, and your chest is slightly pushed forward throughout the movement.
- Hold the position for a few seconds, feeling the tension in your shoulders and upper back.
- Slowly return your arms to the starting position, controlling the release of the band, and repeat the exercise for the desired number of reps.
Overview
About this exercise
The Band Reverse Fly is a strength-building exercise that targets the posterior deltoids, upper back, and core muscles, improving posture and upper body strength. It's suitable for both beginners and advanced exercisers, as the resistance can be easily adjusted by changing the band tension. Individuals may want to incorporate this exercise into their routine to enhance shoulder stability, promote better posture, and reduce the risk of shoulder and back injuries.
Coaching cues
Form tips
Stand tall with your feet hip-width apart. Hold the band with both hands, arms extended in front of you at chest height. Your palms should be facing each other. Make sure your back is straight and your core is engaged.
As you pull the band apart, move your arms back in a controlled manner, squeezing your shoulder blades together. Ensure you're not using momentum to perform the movement, as this can lead to injury and won't effectively work the targeted muscles.
Don't pull the band back too far. This can place unnecessary strain on your shoulders and back. Instead, stop when your arms are extended to the sides and in line
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