Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBands
  • MechanicsIsolation
  • Force TypePull (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Upper Back
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Banded Bent Over Reverse Fly Overview

The banded bent over reverse fly is a variation of the dumbbell bent over reverse fly and an exercise used to strengthen the muscles of the shoulders. In particular, the banded bent over reverse fly targets the rear deltoids.

The banded bent over reverse fly utilizes bands to provide accommodating resistance during the exercise. As you get closer to the full contraction, the more resistance is applied to the target muscle groups.

Banded Bent Over Reverse Fly Instructions

  1. Stand with your feet shoulder width apart, arms hanging at your side, and hold a band using a pronated grip (thumbs pointing towards one another).
  2. Hinge to 90 degrees and raise the arms so they are perpendicular to your torso.
  3. Inhale and pull the band apart by contracting your rear delts.
  4. Slowly lower back to the starting position.
  5. Repeat for the desired number of repetitions.

Banded Bent Over Reverse Fly Tips

  1. Ideally we want to focus on the rear deltoids, not the scapular retractors so movement at the shoulder blade should be limited. Move the shoulder within the joint, not the shoulder blade on the rib cage.
  2. Keep the abs braced and don’t arch the back at the top of the movement.
  3. Don’t jut your head forward during the movement - this about stimulation for a small muscle group. Focus during the movement and don’t just rely on momentum.
  4. Allow the arms to move freely but don’t lock out the elbows.