Band Reverse Fly
Chasing overhead strength that holds up? Band Reverse Fly uses accommodating band tension to get there.
How to do Band Reverse Fly
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position.
- Repeat for the desired number of repetitions.
Band Reverse Fly Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Move up a band thickness once the top feels light.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Step further from the anchor to raise tension.
Common Band Reverse Fly Mistakes
Anchoring the band somewhere it can slip mid-set
Check the anchor point and the band for wear before every set.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Band Reverse Fly
Swap Band Reverse Fly For
Band Reverse Fly — Frequently Asked Questions
How do you do the Band Reverse Fly?
Attach the band to a stationary object at chest height. Stand with your feet shoulder-width apart and hold the band with both hands in front of you. Keep your arms straight and lift them out to the sides until they are parallel to the ground. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Reverse Fly work?
The Band Reverse Fly primarily targets the delts. It is classified as a shoulders exercise and is performed with a resistance band.
How many sets and reps of the Band Reverse Fly should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Resist the snap-back instead of letting it pull you. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Reverse Fly good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Band Reverse Fly?
Try the Smith Rear Delt Row, Kettlebell Two Arm Clean or the Dumbbell Incline Rear Lateral Raise. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
