Where should I feel this exercise most?

You should primarily feel tension in the back of your shoulders and between your shoulder blades. If you feel it in your neck, ensure your shoulders are tucked down and away from your ears.

How tight should the resistance band be?

Start with enough slack that you can complete a full range of motion without compromising your posture. You should be able to reach the furthest point of the arc with a controlled squeeze of the shoulder blades.

Can I do this exercise every day?

Since this is a low-impact postural exercise, it can be performed frequently, but it is generally best to allow 24 to 48 hours for muscle recovery if you are using high resistance.

Standing Band Reverse Fly Guide | Shoulder Strength

Learn how to perform the standing resistance band reverse fly to strengthen your rear deltoids and improve your posture with our expert guide.

How to Perform

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

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

Primary movers

Shoulders

Stabilizers

Rhomboids
Trapezius
Rear Deltoids

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders