How to Do Bent Over Rear Deltoid Fly Resistance Band

Bent Over Rear Deltoid Fly Resistance Band 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 Bent Over Rear Deltoid Fly Resistance Band

  1. 01Step on the center of the resistance band and cross the handles to create an 'X' shape.
  2. 02Hinge at the hips until the torso is almost parallel to the floor, maintaining a neutral spine.
  3. 03Exhale and pull the handles out to the sides until the hands are level with the shoulders.
  4. 04Inhale and return the hands to the starting position below the knees while keeping a slight bend in the elbows.
  5. 05Fix the gaze about three feet ahead on the floor to maintain a neutral neck position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bent Over Rear Deltoid Fly Resistance Band

Primary Stabiliser Inactive

Tap to explore manually

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

Imagine pulling the handles toward the wall behind you rather than upward to isolate the rear deltoids and minimize trap involvement.

Same coaching engine used inside the A90 app

05 / FAQ

Bent Over Rear Deltoid Fly Resistance Band questions

What muscles does Bent Over Rear Deltoid Fly Resistance Band work?

Bent Over Rear Deltoid Fly Resistance Band is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Bent Over Rear Deltoid Fly Resistance Band correctly?

Step on the center of the resistance band and cross the handles to create an 'X' shape. Hinge at the hips until the torso is almost parallel to the floor, maintaining a neutral spine. Exhale and pull the handles out to the sides until the hands are level with the shoulders. Inhale and return the hands to the starting position below the knees while keeping a slight bend in the elbows. Fix the gaze about three feet ahead on the floor to maintain a neutral neck position.

What is the A90 coach tip for Bent Over Rear Deltoid Fly Resistance Band?

Imagine pulling the handles toward the wall behind you rather than upward to isolate the rear deltoids and minimize trap involvement.

Is Bent Over Rear Deltoid Fly Resistance Band suitable for beginners?

Bent Over Rear Deltoid Fly Resistance Band is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Bent Over Rear Deltoid Fly Resistance Band?

Bent Over Rear Deltoid Fly Resistance Band uses resistance band.

A90 Intelligence

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

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