Reverse Fly - Resistance Band

Upper Body Resistance Band Exercises Video Series

The reverse fly is our next resistance band exercise in this video series.

When doing this workout, you will be targeting the shoulders and upper back muscles.

There are many muscles strengthened and used during this move.

These muscles include the posterior deltoid, rhomboid and the middle trapezius muscle.

The primary muscle used during this resistance band exercise is the rhomboid. It is located in the upper back and shoulders.

The trapezius is one of the major back muscles. It is divided into three areas; upper, middle and lower fibers.

The deltoid is a rounded, triangle shaped muscle located at the uppermost part of the arm and the top of the shoulder.

So with this exercise, you are strengthening many areas of the upper body.

Exercise #4 - Reverse Fly

This resistance band exercise can be done standing up straight or bent over with back even with the ground. The instructions below are a bent over reverse fly.
  1. Place the resistance band under both feet with legs shoulder width apart.
  2. Gripping the band on each end with both hands, place arms next to your side.
  3. Bend over at the waist until upper body is parallel with the ground.
  4. Now slowly lift both arms straight out to each side, lifting up to about shoulder height. Keep your elbows slightly bent during this exercise.
  5. Slowly return to starting position.
  6. Repeat for 6 to 16 repetitions.
Tips: Exhale while you lift your arms and inhale while you return to starting position.

Watch the video below to ensure you are doing the this move correctly. 

Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the resistance band reverse fly on youtube.

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