Band Rear Delt Fly

Also known as: band rear delt raise, resistance band rear delt fly, band reverse fly, resistance band reverse fly, banded rear delt fly, band rear delt flyes, standing band rear delt fly

Secondary muscles
Upper Back, Traps
Body part
Shoulders
Position
Lying
Laterality
Bilateral (both sides together)
Category
Strength

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Anchored at chest height, a band gives resistance that climbs as you pull it apart, so the hardest point lands right where your rear delts finish the rep with the shoulder blades pinched. Tension is lightest at the start, so run higher reps, around 15 to 25, than you would on the machine rear delt fly.

How to do the Band Rear Delt Fly

  1. Attach the band to a stationary object at chest height.
  2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
  3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Slowly lower your arms back to the starting position.
  6. Repeat for the desired number of repetitions.

Tip: Imagine hugging a barrel rather than pushing a weight.

Muscles worked

Primary

Delts · Shoulders

Rear delt flies work the back of the shoulder as the arms swing wide, and the front delt assists on any chest fly.

Secondary

  • Upper Back — On reverse flies the rhomboids and mid traps squeeze the shoulder blades together at the end of each rep.
  • Traps

Common mistakes

  • Elbows bending as you tire — this turns a fly into a press; set the elbow angle at the start and keep it constant for the whole set.
  • Going too heavy — flies are a stretch and squeeze movement, not a strength lift; you should be able to pause at the bottom without the shoulders rolling forward.
  • Stopping short of the stretch — let the arms open until you feel the chest or rear delts lengthen, then bring them back under control.
  • Not squeezing at the finish — the last few inches are where the muscle shortens most, so hold the contraction for a count before opening again.

Sets, reps and where it fits

GoalSets × repsRest
Muscle growth3–4 × 10–1560–90 s
Endurance / finisher2–3 × 15–2045 s
StrengthNot ideal — pick a compound lift for the same muscle—

Flies are an isolation movement for after the pressing or rowing is done. Pair a cable crossover with a cable rear delt fly on the same station, or dumbbell chest flies with dumbbell rear delt flies on the same bench.

Variations and alternatives

Similar exercises

Without resistance band

Easier and harder

Frequently asked questions

What muscles does the Band Rear Delt Fly work?

The Band Rear Delt Fly primarily works the delts. It also involves the upper back and traps, which assist the movement and stabilise the joints.

Is the Band Rear Delt Fly good for beginners?

Yes. The Band Rear Delt Fly is rated beginner: it uses a resistance band and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.

What can I do instead of the Band Rear Delt Fly?

If you cannot do the Band Rear Delt Fly, try the Machine Rear Delt Fly, the Single Arm Supported Dumbbell Rear Delt Fly or the Neutral Grip Machine Rear Delt Fly. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Band Rear Delt Fly, a sensible starting point is muscle growth: 3–4 × 10–15 with 60–90 s rest; endurance / finisher: 2–3 × 15–20 with 45 s rest. Do it after your compound lifts. It is a finishing movement, not the main event.

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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.