Resistance Band Reverse Fly

The resistance band reverse fly is an isolation exercise that targets the rear deltoids by pulling the band out to the sides with straight arms while the shoulder blades squeeze together. Anchoring the band under both feet gives ascending resistance, so tension peaks exactly where the rear delts are shortest and usually weakest. That makes it a favorite for posture work and for balancing out a training week heavy in pressing. Why do rear delts respond better to bands? Because the load builds as the band stretches, you can chase a hard contraction without hunting for heavier dumbbells. Program it for higher reps than you would a compound lift, in the fifteen to twenty range, and hold the top of each rep for a full second. Keep the elbows soft rather than locked, and let the upper back do the pulling.