Band Reverse Fly

Setup

1. 01Hold the band with both hands about shoulder width apart, arms extended at chest height.
2. 02Alternatively anchor the band at chest height and hold one end in each hand.
3. 03Stand tall with a soft knee bend and ribs stacked over the pelvis.
4. 04Start with light tension already on the band.

Execution

1. 01Pull the band apart by sweeping both arms out to the sides.
2. 02Keep a slight, fixed bend in the elbows throughout.
3. 03Finish with arms in line with the shoulders and shoulder blades squeezed together.
4. 04Return under control until the hands are back in front of the chest.

Checkpoints

• -Elbow angle stays constant; the shoulders do the work.
• -Shoulder blades retract at the end of each rep.
• -Hands stay at shoulder height, not drifting down.
• -The band never yanks the arms back to the start.

Common mistakes

• -Bending and straightening the elbows, turning it into a press-apart.
• -Shrugging as the band stretches.
• -Using a band so heavy the range of motion shrinks.
• -Arching the lower back to fake a bigger pull.