Banded Reverse Flyes

Introduction

Banded Reverse Flyes are an effective and versatile exercise designed to target the posterior deltoids, upper back, and rhomboids, making them an excellent addition to any hypertrophy-focused workout regimen. Utilizing resistance bands, this exercise provides a unique and consistent tension throughout the entire range of motion, which can enhance muscle activation and growth. Banded Reverse Flyes are particularly beneficial for improving shoulder stability, posture, and overall upper body strength. They can be easily incorporated into both home and gym workouts, offering a scalable resistance option suitable for all fitness levels.

Execution

How to Execute Banded Reverse Flyes

Setup

• Secure a resistance band to a sturdy anchor point at chest height. This could be a door anchor, a pole, or any stable structure.
• Stand facing the anchor point with your feet shoulder-width apart.
• Hold the ends of the resistance band in each hand with your arms extended straight in front of you, palms facing each other.
• Engage your core and maintain a slight bend in your knees.

Execution

• Begin the movement by retracting your shoulder blades and pulling the band apart, moving your arms out to your sides in a reverse fly motion.
• Keep a slight bend in your elbows throughout the movement to reduce strain on your joints.
• Continue to pull until your arms are extended out to your sides and your shoulder blades are fully contracted.
• Pause briefly at the peak contraction, ensuring you feel the tension in your upper back and rear deltoids.

Finishing

• Slowly return your arms to the starting position, maintaining control of the resistance band.
• Repeat for the desired number of repetitions.
• Once completed, carefully release the resistance band and ensure it is securely stored.