Handle Band Rear Deltoid Fly
10 reps
Sweep the handles out to shoulder height, then lower them back under control.
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Handle Band Rear Deltoid Fly
This band move zeroes in on the rear delts, the small muscles at the back of your shoulders that most people underwork. Training them tidies up your posture and helps keep the shoulder joint stable. The band keeps steady tension through the whole arc, unlike free weights that lose resistance at the top.
How to do it
- 1
Stand with feet hip-width apart, standing on the middle of the band, and cross the handles so each hand holds the opposite side with palms facing each other.
- 2
Hinge forward from the hips and push your seat back until your torso sits at roughly 45 degrees; hold that lean the whole set.
- 3
Keeping a soft bend in the elbows, sweep both handles outward and up in a wide arc until they reach shoulder level.
- 4
Squeeze the back of your shoulders briefly at the top.
- 5
Lower the handles back along the same path under control and repeat.