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Band Reverse Fly Jacks
Band reverse fly jacks combine a resistance band reverse fly with a jumping jack motion to target the upper back, rear shoulders, and rhomboids for improved posture and shoulder stability; used for hypertrophy and conditioning.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps, Lower Traps
Lower Back
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
45-60 seconds
How to Perform
Stand with feet shoulder-width apart holding a resistance band at chest height with both hands, palms facing down and slight elbow bend. Maintain light tension in the band.
- Pull the band apart by moving arms out to sides while squeezing shoulder blades together.
- Jump feet out wide as arms reach full extension.
- Pause briefly to feel contraction in upper back.
- Jump feet back in while returning arms to center.
- Control the band's return to resist tension.
Coaching Tips
Form Cues
- Squeeze blades together
- Keep elbows slightly bent
- Stay tall with core tight
- Move arms and feet in sync
- Avoid using momentum
Breathing
Inhale as you prepare and return to start; exhale forcefully as you pull apart and jump.
Tempo
2-1-2
Range of Motion
Extend arms horizontally to sides until shoulder blades pinch, without locking elbows or shrugging shoulders.
Safety
Safety Notes
- Avoid if acute shoulder pain exists
- Use lighter band if form breaks
- Keep neck neutral, avoid forward head
- Stop if pinching in shoulders occurs
- Warm up shoulders before starting
Spotting
No spotter needed; perform in open space away from others.
Common Mistakes
- Shrugging shoulders upward
- Jerking the band with momentum
- Rounding upper back
- Incomplete arm extension
- Uneven jumping motion
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
- Lower back strain
Flexibility Needed
- Adequate shoulder external rotation
- Ankle dorsiflexion for jumping
Build Up First
- Basic band handling
- Familiarity with reverse fly form
Also known as
Banded Reverse Fly Jacks, Resistance Band Reverse Fly Jacks, Band Rear Delt Jacks
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