Reverse Flyes
Reverse Flyes
Equipment: Tube Resistance Band with Handles
Difficulty: Beginner to Intermediate
Target Muscles: Rear deltoids, rhomboids, trapezius
How to Perform Reverse Flyes
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Cross the band in front of you and hold opposite handles
- Hinge forward at the hips, keeping your back flat
- Bend your knees slightly for stability
- Let your arms hang down with a slight bend in elbows
- Raise both arms out to the sides in a wide arc
- Lift until your arms are parallel to the floor
- Squeeze your shoulder blades together at the top
- Slowly lower back to the starting position
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your back flat throughout - don't round
- Maintain a slight bend in your elbows
- Lead with your elbows, not your hands
- Squeeze your shoulder blades together at the top
- Keep your core engaged for stability
- Move in a controlled arc motion
Common Mistakes to Avoid:
- Rounding your back
- Bending elbows too much
- Using momentum to swing the weight
- Not squeezing shoulder blades together
- Raising arms too high
- Standing up too tall
Modifications:
- Easier: Stand with feet wider on band for less resistance, or reduce forward lean
- Harder: Slow tempo, add a pause at the top, or single-arm flyes
Benefits:
- Strengthens rear deltoids and upper back
- Improves posture
- Balances shoulder development
- Helps prevent rounded shoulders
- Enhances shoulder stability
- Great for overall shoulder health