Shoulders
Reverse Fly Standing
A precise resistance band movement designed to strengthen the posterior deltoids and improve postural alignment.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold the resistance band with both hands using an overhand grip.
Extend your arms directly in front of your chest with a slight bend in your elbows and tension already in the band.
Engage your core and pull your hands apart in a wide arc until your arms are out to your sides and even with your shoulders.
Squeeze your shoulder blades together at the peak of the movement while maintaining a neutral spine.
Slowly reverse the motion to return your hands to the starting position while maintaining constant tension on the band.
Repeat for the desired number of repetitions ensuring your shoulders do not shrug toward your ears.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears during the pull
- Arching the lower back to create momentum
- Snapping the band back quickly instead of controlling the return
- Bending the elbows excessively throughout the movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.