Back Flyes - With Bands
Muscles worked
Instructions
- 1Run a band around a stationary post like that of a squat rack.
- 2Grab the band by the handles and stand back so that the tension in the band rises.
- 3Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
- 4As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
- 5After a pause, go back to the original position as you inhale.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Back Flyes - With Bands
The band back flye reproduces the reverse fly movement using a band anchored to a fixed point instead of dumbbells. With arms extended in front of you, you sweep them out to the sides and back, keeping constant tension on the rear deltoid and middle back throughout. The band provides resistance that stays present even at the end of the range, unlike dumbbells where tension drops off, making this a useful variation for extending work on the back of the shoulder.
check_circleBenefits
- check_circleKeeps constant tension on the rear deltoid throughout
- check_circleAlso strengthens the middle back and improves posture
- check_circleA practical alternative to dumbbell or cable rear flyes
- check_circleEasy to set up with just a band and an anchor point
lightbulbExecution tips
- lightbulbKeep your feet firmly planted at shoulder width
- lightbulbKeep your arms extended and parallel to the floor throughout
- lightbulbStand back far enough to create tension from the start
- lightbulbControl the return to the starting position as you inhale
warningCommon mistakes
- warningBending the elbows instead of keeping the arms extended
- warningLeaning forward to help sweep the arms apart
- warningChoosing a band too strong that breaks form
- warningLosing tension at the bottom instead of staying controlled
helpFrequently asked questions
How is this different from a standard band pull apart?expand_more
Here the arms sweep from an extended position in front of you toward the back of the body, targeting the rear deltoid more than a classic pull apart.
Can a band replace dumbbells for this exercise?expand_more
Yes, the band provides continuous tension and makes a great alternative, especially while traveling or training at home.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.