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Shoulders ยท Reverse fly

Band Pull-Apart

An isolation reverse fly exercise for the rear delts, done with a band. It also works the upper back.

Band Isolation Reps Also called: pull aparts

Muscles worked

Primary

Rear delts

Do most of the work.

Secondary

Upper back

Help during each rep.

  • Rear deltsBack of the shouldersPrimary
  • Upper backMid traps, rhomboidsSecondary

How to do it

  1. Pick a band. Choose a tension you can control for every rep.
  2. Slight bend in the elbows, fixed.
  3. Move the arms out wide with the rear shoulders, not the traps.
  4. Pause, then lower slowly.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Shrugging. Move with the rear shoulders, not the traps.
  • Swinging. Use a weight you can lift with the trunk still.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.