How to Do Band Reverse Fly

Band Reverse Fly is a shoulders exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Reverse Fly

  1. 01Grasp the resistance band with an overhand grip, arms extended at shoulder height in front of the chest.
  2. 02Stand with feet hip-width apart and a slight bend in the knees to create a stable base.
  3. 03Pull the band apart by moving the hands horizontally toward the sides of the room.
  4. 04Squeeze the shoulder blades together at the peak of the contraction.
  5. 05Return the hands to the starting position under tension without allowing the band to go slack.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Reverse Fly

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the band snaps back quickly, lead the movement by pulling the shoulder blades together rather than just using the hands.

Same coaching engine used inside the A90 app

05 / FAQ

Band Reverse Fly questions

What muscles does Band Reverse Fly work?

Band Reverse Fly is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Band Reverse Fly correctly?

Grasp the resistance band with an overhand grip, arms extended at shoulder height in front of the chest. Stand with feet hip-width apart and a slight bend in the knees to create a stable base. Pull the band apart by moving the hands horizontally toward the sides of the room. Squeeze the shoulder blades together at the peak of the contraction. Return the hands to the starting position under tension without allowing the band to go slack.

What is the A90 coach tip for Band Reverse Fly?

If the band snaps back quickly, lead the movement by pulling the shoulder blades together rather than just using the hands.

Is Band Reverse Fly suitable for beginners?

Band Reverse Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Reverse Fly?

Band Reverse Fly uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band reverse fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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