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Shoulders

Band Rear Delt Fly

The Band Rear Delt Fly is a strength exercise with a resistance band for your shoulders. Share of the load in the Zulta muscle model: rear delts 45%, mid traps 16% and rhomboids 13%.

Also known as: band rear fly

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)
Band Rear Delt Fly demonstration

How to do it

  1. Stand on the middle of a resistance band with feet hip-width.
  2. Cross the band ends in front of the shins and hold one end in each hand.
  3. Hinge at the hips until the torso is about 45 degrees forward, back flat, knees soft.
  4. Raise both arms out to the sides with slightly bent elbows until they are level with the torso.
  5. Lower slowly until the hands are back below the shoulders.

Tips

  • Crossing the band gives a better line of pull for the rear delts.
  • Think of pushing the hands out wide, not pulling them back.
  • Keep the neck in line with the back.

Common mistakes

  • Rounding the lower back in the hinge.
  • Squeezing the shoulder blades hard so the upper back takes over.
  • Standing up more with every rep.

Muscles worked by the Band Rear Delt Fly

  • Rear delts Primary45%
  • Mid traps Secondary16%
  • Rhomboids Secondary13%
  • Side delts Minor7%
  • Lower traps Minor5%
  • Rotator cuff Stabilizer5%
  • Spinal erectors (lower back) Stabilizer4%
  • Hamstrings (biceps femoris) Stabilizer3%
  • Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Holding a hinge adds back and hamstring work. Band tension peaks at full retraction. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Band Rear Delt Fly alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Band Rear Delt Fly work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Band Rear Delt Fly good for beginners?

Yes. The Band Rear Delt Fly is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Band Rear Delt Fly?

For example the Banded Pull Apart, Bent Over Cable Rear Delt Fly and Bent Over Lateral Raise. They train mostly the same muscles, some with different equipment.

How do you make the Band Rear Delt Fly harder?

Add weight or reps, or move on to the Bent Over Cable Rear Delt Fly and Rear Delt Swing.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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