Resistance Band Rear Delt Fly

Start

Finish

How to do it

Anchor a band at chest height or hold it with straight arms in front of you, then pull the hands apart and slightly back until the arms make a wide straight line across your chest.

Muscles worked

Primary: shoulders · Also works: traps, rhomboids

Equipment

Resistance bands

Common mistakes

• Bending the elbows during the pull so the biceps and lats take over
• Letting the shoulders roll forward at the start instead of standing tall with the chest open
• Using a band so stiff that you cannot get the arms all the way out to the sides

Variations

• Band rear delt fly at a downward angle
• Single-arm band rear delt fly

Can't do this one? Swap it for

• Resistance Band Face Pull
• Seated Bent-Over Rear Delt Fly
• Prone Rear Delt Raise

Related exercises

• Standing Overhead Pressshoulders
• Pike Push-Upshoulders
• Dumbbell Lateral Raiseshoulders
• Shoulder Controlled Rotationsshoulders
• Face Pullshoulders
• Cable Lateral Raiseshoulders