Standing Upright Reverse Fly with Resistance Band
Strengthens the rear delts and postural muscles with band resistance.
ShouldersBeginnerStrengthRaise
At a glance
| Muscles worked | Primary: rear delts. Secondary: upper back |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~21 kcal |
How to do it
- Stand holding a resistance band with arms extended in front.
- Open the arms out to the sides in a reverse-fly pattern.
- Squeeze the rear delts and shoulder blades.
- Return with control.
- Repeat for desired reps.
Equipment
- Resistance Band
Coaching tips
Benefits
Strengthens the rear delts and postural muscles with band resistance.
Common mistakes
Avoid shrugging or using momentum.
Make it harder
Use a stronger band or slow the tempo.
Make it easier
Use a lighter band or reduce range.
Breathing
Exhale as you open the arms, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.