Resistance Band Rear Delt Fly

This resistance band rear delt exercise is performed as a face pull, with the band anchored at face height and the hands travelling apart as they come toward you. That path is what makes it effective: the elbows drive back at shoulder level while the shoulder blades retract and rotate upward, which recruits the rear deltoids, the rhomboids and the external rotators of the shoulder together. Those are exactly the muscles that counteract the forward shoulder position produced by pressing and by sitting. A band has one advantage over a cable here: its resistance increases as it stretches, so the hardest point of the movement coincides with the final contraction, which is where you want it. Set the tension with your distance from the anchor and keep the elbows high through the whole range.