Band Reverse Fly

Pro Tip

For added resistance, you can wrap the band around the power rack or pole more than once. The band can be wrapped around any stable object if a power rack or pole is not available.

How To

Wrap two bands around the lowest portion of a power rack or two poles, with one band per pole.
With your feet shoulder-width apart, bend forward so that your back is slightly higher than parallel to the floor, grabbing a band in each hand with your palms facing each other.
While maintaining a flat back, exhale and raise your fully extended arms upwards and outwards toward your back.
Continue to raise your arms until they are at the level of your shoulders.
Inhale and lower your arms while continuing to keep them fully extended, returning to the starting position.

Primary Muscle Groups

Back Shoulder

Outer region of your upper back as well as the back area of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Secondary Muscle Groups

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Equipment

Handle Band

These bands are usually the easiest to grip. If none are available, you can use a loop band instead.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Band Reverse Fly

Band Face Pull

Alternatives

Exercises that target the same primary muscle groups with different equipment