Tenglow
Upper body
How to do the banded reverse fly
The banded reverse fly has you pull a band apart with straight arms, mainly working the rear shoulders and the muscles between your shoulder blades.
How do you do it?
- Hold a band in both hands with your arms straight out in front of you at chest height.
- Stand tall with your knees slightly soft.
- Open your arms wide, pulling the band apart.
- Squeeze your shoulder blades together at the end.
- Return slowly to the start.
Breathing: Breathe out as you open your arms, and breathe in as you return.
What are the common mistakes?
- Shrugging your shoulders as you pull. Keep them down and away from your ears.
- Letting the arms drop below chest height. Keep them level and move from the back, not the wrists.
How can I make it easier or harder?
Easier
Lighter band
Harder
Step back for more tension
How does it work in Tenglow?
You need a resistance band for this main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option.
Check the band before use, and stop if you feel pinching in your shoulder or neck. This is general fitness information, not medical advice.
Questions about the banded reverse fly
What muscles does a reverse fly work?
The rear part of your shoulders and the muscles between your shoulder blades, along with some work from the triceps. These muscles help you stand and sit upright, and they get less attention than the chest in many routines.
How do I make the reverse fly harder?
Step back or hold the band closer to its ends for more tension, or use a stronger band. Slowing the return also adds challenge. Make changes only if your shoulders stay down and your arms stay level.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).