Back Flyes - With Bands
Back Flyes - With Bands is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Resistance exercise – rear-delt horizontal abduction
Exercise technique
- Anchor
Secure the band to a fixed post in front of you at chest-to-shoulder height.
- Distance
Hold the ends and step back to establish starting tension.
- Arm start
Extend your arms before your chest parallel to the floor with elbows slightly soft.
- Balance
Stand shoulder-width apart with your torso upright and stable.
- Open backward
Exhale and separate your hands sideways and backward while maintaining arm height.
- End range
Stop at a comfortable horizontal opening without forcing your shoulders far backward.
- Return
Slowly bring your arms forward against the band’s pull without losing chest height.
Key technique points
- Keep the secure post in front of you.
- Start with horizontal arms.
- Do not bend your elbows as in a row.
- Do not lean your torso backward.
- Keep band tension at the front.
- Maintain a natural neck position.
Common mistakes
Leaning forward
Do not turn this into a bent-over rear-delt fly; preserve the standing horizontal band line.
Rowing through the elbows
Do not bend your elbows substantially to move your hands back; open your upper arms sideways.
Leaning backward
Do not throw your chest back as band tension rises; keep your torso upright through foot support.
Dropping the arms
Do not lower your hands to waist height during the opening; maintain the shoulder-level rear-delt arc.
Starting too close
Do not leave the band slack at the front; step back enough for light tension throughout.
Returning quickly
Do not let the band jerk your hands toward the post; return slowly with forearm and shoulder control.
Frequently asked questions
Back Flyes - With Bands: why is “Leaning forward” a mistake?
Do not turn this into a bent-over rear-delt fly; preserve the standing horizontal band line.
Back Flyes - With Bands: why is “Rowing through the elbows” a mistake?
Do not bend your elbows substantially to move your hands back; open your upper arms sideways.
Back Flyes - With Bands: why is “Leaning backward” a mistake?
Do not throw your chest back as band tension rises; keep your torso upright through foot support.
Back Flyes - With Bands: why is “Dropping the arms” a mistake?
Do not lower your hands to waist height during the opening; maintain the shoulder-level rear-delt arc.
Back Flyes - With Bands: why is “Starting too close” a mistake?
Do not leave the band slack at the front; step back enough for light tension throughout.
Back Flyes - With Bands: why is “Returning quickly” a mistake?
Do not let the band jerk your hands toward the post; return slowly with forearm and shoulder control.
What should I focus on when doing Back Flyes - With Bands?
Keep the secure post in front of you. Start with horizontal arms. Do not bend your elbows as in a row. Do not lean your torso backward. Keep band tension at the front. Maintain a natural neck position.
Related exercises
- Band Pull-apart
- Cross-body Shoulder Stretch
- Cable Face Pull
- Barbell Rear Delt Row
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.