Band-Only Reverse Fly
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Stand on the middle of the band with the feet about hip width and hold one end in each hand.
- Hinge forward with soft knees and a flat back until the torso is close to parallel with the floor, hands hanging under the shoulders.
- With a slight bend in the elbows, raise the arms out to the sides until they are level with the shoulders.
- Squeeze the backs of the shoulders at the top, then lower under control.
FORM TIPS
- The band is lightest at the bottom and heaviest at the top, so hold the top for a moment on every rep.
- Stand with the feet wider or shorten your hold on the band to make it heavier. There is no plate to add.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.