Description

The band reverse fly is a strength training exercise that targets the muscles of the upper back and shoulders.

Starting Position

Start by standing with feet hip-width apart, knees slightly bent, and holding a resistance band in front of the body at chest height.

Technical Execution

Exhale as you externally rotate the arms, pulling the band out to the sides until the hands reach shoulder height. Inhale as you return to the starting position.

Range of Motion

Focus on a controlled range of motion, ensuring that the movement is coming from the shoulders and upper back.

Variations

Variations can include adjusting the resistance of the band, changing the starting position, or performing the exercise seated.

Common Mistakes

Common mistakes include using improper form, swinging the body during the exercise, and using too heavy resistance.

Practical Advice

Focus on squeezing the shoulder blades together at the top of the movement and controlling the band throughout.

Additional Notes

It is important to maintain a slight bend in the elbows and keep the core engaged during the exercise.

Difficulty Level

Intermediate

Equipment Needed

Band

Primary Muscles

rear deltoids

Secondary Muscles