Exercise guide
Band Reverse Fly
- Beginner
- Isolation
- Rep-based
- Back
The Band Reverse Fly on an incline bench isolates the posterior deltoids and middle trapezius by providing chest support to eliminate momentum and ensure strict form.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Set an incline bench to a 45-degree angle.
- Lie chest-down on the bench with your feet firmly on the floor and your chin just above the top edge.
- Grasp a resistance band with an overhand grip, hands shoulder-width apart.
- Extend your arms straight down toward the floor, maintaining a slight, fixed bend in the elbows.
How to do it
- Exhale as you pull the band apart by moving your arms out to the sides in a wide arc until they are level with your shoulders.
- Squeeze your shoulder blades together at the top of the movement for a one-second pause.
- Inhale as you slowly return the band to the starting position, maintaining tension throughout the descent.
- Follow a controlled 2-1-2 tempo: two seconds to lift, one second to squeeze, and two seconds to lower.
Form checklist
- Keep your chest pressed firmly against the bench to prevent arching your lower back.
- Ensure your wrists remain neutral and do not bend as you pull the band.
- Keep your shoulders depressed and away from your ears to avoid overactive upper traps.
- Lead the movement with your elbows rather than pulling with your hands.
Pro tips
- Focus on pulling the band 'out' toward the side walls rather than just 'back' to maximize rear deltoid recruitment.
- Maintain a constant 'micro-bend' in the elbows to keep the tension on the muscles rather than the joint.
Make it harder
- Narrow your grip on the band to increase the starting tension and resistance.
- Incorporate a 3-second isometric hold at the peak of the contraction on every rep.
Frequently asked
- What muscles does the band reverse fly work?
- The band reverse fly primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the band reverse fly?
- The band reverse fly uses resistance band.
- Is the band reverse fly good for beginners?
- Yes. The band reverse fly is a beginner-friendly movement and a strong foundation to build on.