Fitorex

Banded Reverse Fly

Reverse flyes with a band for home; rear delt and postural health.

  • Isolation
  • Cable
  • Beginner

How to do it

  • Band in front at chest height
  • Open your arms out wide squeezing your shoulder blades
  • Control the return

Sets, reps and tempo

Ranges: 12–20 reps · 0–1 RIR

Tempo: 2 s on the way down, squeeze 1 s at the peak and stay in control, no swinging

Common mistakes

  • Shrugging your traps
  • Using trunk momentum

Muscles worked

Primary

  • Rear delt

Secondary

  • Traps

Alternatives

PreviousCable Front Raise
Form animation: Banded Reverse Fly
The same animation you see in the app while logging the set.
Type
Isolation
Equipment
Cable
Level
Beginner
Pattern
Horizontal abduction
Stimulus / fatigue
High
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