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Resistance Band Rear Delt Fly
A resistance band isolation exercise that targets the rear deltoids to build shoulder stability and improve posture; provides constant tension as a joint-friendly alternative to cables.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders
Secondary Muscles
Forearms
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
7/10Mid Traps, Lower Traps
Forearms
3/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Secure a resistance band to a chest-height anchor point. Stand facing the anchor with feet shoulder-width apart, holding one end in each hand with arms extended forward and tension in the band.
- Keep elbows slightly bent and pull bands outward and backward.
- Squeeze shoulder blades together as hands reach sides.
- Pause briefly at peak contraction.
- Slowly return to start, resisting the band's pull.
- Maintain tall posture and engaged core throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep shoulders down
- Elbows slightly bent
- Chest lifted
- Controlled pull
Breathing
Inhale as you return to start; exhale as you pull the bands apart while bracing your core.
Tempo
3-1-2
Range of Motion
Extend arms from straight forward to wide at sides with slight elbow bend, until shoulder blades are fully retracted without hyperextending elbows.
Safety
Safety Notes
- Inspect band for damage before use
- Avoid if acute shoulder pain present
- Start with light resistance to master form
- Keep neutral spine to prevent lower back strain
Spotting
Not required; bands provide self-limiting resistance. Use lighter band if form breaks.
Common Mistakes
- Shrugging shoulders
- Using momentum
- Rounding back
- Locking elbows
- Allowing slack in band
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder horizontal abduction range
- Thoracic extension mobility
Build Up First
- Basic understanding of shoulder retraction
- Proper hinge form for bent-over variations
Also known as
Banded Rear Delt Fly, Band Rear Fly, Resistance Band Reverse Fly
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