Video Coming Soon
We're working on adding video demonstrations for this exercise.
Mini Loop Band Reverse Fly
Mini loop band reverse fly pulls arms apart at shoulder height to target rear deltoids and upper back for improved shoulder stability and posture; ideal for hypertrophy and corrective training.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Popularity Score
7
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
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, holding mini loop band with both hands at shoulder height, arms extended forward with slight tension.
- Grip band with neutral palms facing each other.
- Extend arms straight out in front at shoulder height.
- Pull hands apart laterally, keeping slight elbow bend.
- Squeeze shoulder blades together at peak.
- Pause briefly in end position.
- Return hands slowly to start, resisting band.
- Repeat for reps.
Coaching Tips
Form Cues
- Squeeze blades like pinching pencil.
- Keep elbows slightly bent.
- Maintain stable torso.
- Lead with rear delts.
- Avoid shoulder shrugging.
- Control the return.
Breathing
Exhale as you pull the band apart; inhale as you return to start.
Tempo
2-1-2
Range of Motion
From arms extended forward at shoulder height to arms in line with torso or slightly behind, elbows softly bent throughout.
Safety
Safety Notes
- Check band for wear before use
- Avoid if acute shoulder pain
- Maintain neutral spine
- Select appropriate band resistance
- Engage core for stability
- Stop if joint discomfort occurs
Spotting
Not required; bands provide self-limiting resistance.
Common Mistakes
- Using momentum to swing arms
- Rounding upper back
- Locking elbows
- Straining neck
- Incomplete squeeze
- Letting band snap back
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Recent shoulder surgery
Flexibility Needed
- Adequate shoulder external rotation
- Thoracic spine mobility
Build Up First
- Basic posture awareness
- Familiarity with resistance bands
Also known as
Band Rear Delt Fly, Mini Band Reverse Fly, Resistance Band Rear Fly, Loop Band Horizontal Abduction
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Band Reverse Fly Jacks
Bands
Shoulders
Mini Loop Band Spider Crawl
Loop Bands
Shoulders
Mini Loop Band Squat
Loop Bands
Quads
Mini Loop Band Lunge
Loop Bands
Quads, Glutes
Mini Loop Band Dead Bug
Loop Bands
Abs
Resistance Band Y-Fly
Bands
Shoulders
Mini Loop Band Plank Row
Loop Bands
Lats
Mini Loop Band Jump Squat
Loop Bands
Quads
Mini Loop Band Hip Thrust
Loop Bands
Glutes
Mini Loop Band Pulse Lunge
Loop Bands
Quads
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
