Band Reverse fly
Expert Advice
Keep a slight bend in your elbows during the movement to protect your joints and ensure the focus remains on the shoulder and upper back muscles.
How-to-do Steps
- Stand with feet shoulder-width apart, holding the band in front of you at chest level with both hands.
- With arms slightly bent, pull the band outward and back, squeezing your shoulder blades together.
- Slowly return to the starting position while maintaining tension on the band.
- Repeat for the desired number of repetitions.
Track Band Reverse fly in FitAI
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Muscles Worked
Band Reverse fly primarily targets the Shoulders, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders70%
Secondary
Traps30%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Reverse fly work?
Band Reverse fly primarily targets the Shoulders. Secondary muscles involved include Traps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Reverse fly?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Reverse fly suitable for beginners?
Yes, Band Reverse fly is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
