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Resistance Band Bent-Over Rear Delt Fly
A bent-over isolation exercise using a resistance band that targets the rear deltoids and upper back to build shoulder strength and improve posture; effective for muscular balance and shoulder health.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
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
7/10Upper Traps, Mid Traps
Abs
4/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on the middle of a resistance band with feet shoulder-width apart. Hinge forward at the hips until your torso is nearly parallel to the floor, keeping your back straight and core engaged. Grasp the band ends with palms facing each other, arms extended down.
- Exhale and raise your arms out to the sides with a slight elbow bend.
- Squeeze your shoulder blades together at the top.
- Pause briefly to contract the rear deltoids.
- Inhale and slowly lower your arms back to the starting position.
- Maintain a straight back throughout.
- Repeat for reps, resisting the band's tension on the way down.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep back flat
- Lead with elbows
- Engage core
- Controlled descent
Breathing
Inhale as you lower your arms, exhale as you raise them, and brace your core throughout.
Tempo
2-1-2
Range of Motion
Raise arms from straight down to level with shoulders, with elbows slightly bent; avoid locking elbows or going above shoulder height.
Safety
Safety Notes
- Avoid if you have acute lower back pain
- Ensure band is secure under feet
- Do not jerk or use momentum
- Maintain neutral spine to protect back
- Start with light resistance for form
- Keep neck aligned with spine
Spotting
Not typically required; bands provide variable tension without heavy loads, but use a partner to check form if needed.
Common Mistakes
- Using momentum to swing arms
- Arching the back
- Locking elbows
- Jutting head forward
- Overstretching the band
When to Avoid
- Acute shoulder impingement
- Lower back injuries
- Recent spinal surgery
Flexibility Needed
- Hip hinge flexibility
- Shoulder external rotation
Build Up First
- Basic hip hinge form
- Core bracing technique
Also known as
Banded Rear Delt Fly, Band Bent-Over Reverse Fly, Resistance Band Rear Delt Raise
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