Banded Reverse Fly

The banded reverse fly targets the rear delts and upper back, balancing out all the pressing you do and building fuller-looking shoulders. A band anchored in front of you makes it simple.

How to Perform

1. Anchor the band in front of you at about chest height, or hold a light band with both hands, arms extended.
2. With a slight bend in your elbows, pull the band apart and back by squeezing your shoulder blades.
3. Open your arms out to your sides until they are in line with your shoulders.
4. Squeeze the rear delts at the end of the movement.
5. Return under control without letting your shoulders round forward.

Tips

• Keep the elbows soft but fixed; this is a fly, not a row.
• Use a lighter band and focus on feeling the rear delts.
• Pause and squeeze at the fully open position.