Exercise
Reverse fly on the mat with a resistance band for rear-shoulder and upper-back strengthening with upright posture.
Setup instructions
Stand tall on the mat with feet hip-width apart. Hold a resistance band with both hands at shoulder width and light tension. Hinge forward slightly from the hips with a long spine. Let the arms hang toward the floor with a soft bend in the elbows.
Breathing cues
Exhale to fly. Inhale to lower.
Movement steps
- 1Inhale to prepare in the hinged position.
- 2Exhale to pull the band apart, lifting the arms out to the sides in a reverse fly arc.
- 3Keep the chest open and the shoulder blades drawing together.
- 4Inhale to lower the arms with control.
- 5Repeat with even tempo and steady trunk position.
Common mistakes
Rounding the upper back excessively; shrugging the shoulders; using a band that is too strong; swinging the arms for momentum; holding the breath.
Safety notes
Keep the hinge modest and the fly range controlled. Stop if shoulder pinching or sharp upper-back discomfort appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Reverse Fly suitable for beginners?
Yes. The slight forward hinge and reverse fly arc are easy to control with a light band. Keep the range modest at first.
What muscles does Resistance Band Reverse Fly work?
The rear deltoids and upper back drive the fly while the deep core stabilises the hinged trunk position.
What is Resistance Band Reverse Fly good for?
It strengthens the upper back and rear shoulders for postural support before reformer arm work.
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