Band Rear Delt Fly

Setup

Anchor a band at chest height or hold it taut with both hands, hinge forward through the hips with a flat back.

Execution

1. 1Maintain the forward hinge throughout the set
2. 2Raise the hands out to the sides in a wide arc, elbows with a slight fixed bend
3. 3Lead with the pinky-side of the hand, elbows staying above wrist height
4. 4Lower under control back to the start

Key cues

• Wide arc, not a row — elbows barely bend
• Lead with the pinkies
• Keep the hinge locked in, don't stand up mid-set
• Squeeze the rear delts at the top, don't just move the hands

Common faults

• Turning it into a row by bending the elbows too much
• Standing up progressively through the set
• Using a band too heavy, causing the shoulders to shrug
• Swinging with momentum instead of a controlled arc

Tweaks

• Perform seated and hinged for more stability
• Single-arm version for unilateral focus
• Add a brief pause at the top of the arc

Muscles

Notes

Direct band substitute for the cable reverse fly, which is excluded per equipment rules due to requiring a cable machine.

Sources

• Dumbbell Rear Lateral Raise - ExRx.net (movement pattern reference)
• Band Face Pull and Rear Delt Work - Athlean-X

Attribution: Athlean-X / General Shoulder Health Canon