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Back Flyes - With Bands

Performed with a resistance band, this variation primarily targets your Shoulders, with support from Middle Back, Triceps. It requires band and is best suited to beginner lifters.

Beginner level · Equipment: Band · Compound · Pull

Primary muscles: Shoulders Secondary muscles: Middle Back, Triceps

How to perform Back Flyes - With Bands

  1. Step 1. Run a band around a stationary post like that of a squat rack.
  2. Step 2. Grab the band by the handles and stand back so that the tension in the band rises.
  3. Step 3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
  4. Step 4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
  5. Step 5. After a pause, go back to the original position as you inhale.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which specific muscles do banded back flyes target?

This exercise primarily isolates the posterior deltoids. It also engages the rhomboids and middle trapezius to assist with scapular retraction during the movement.

What is the most effective hand position for this exercise?

Using a neutral grip with palms facing each other typically allows for better shoulder comfort. Ensure you maintain a slight bend in the elbows to avoid joint strain.

What common mistake should I avoid during the movement?

Avoid using momentum or shrugging the shoulders toward the ears. Keep the shoulder blades depressed and focus on a controlled squeeze at the peak of the contraction.

How can beginners adjust the resistance for this movement?

Beginners can reduce tension by widening their grip on the band or using a thinner resistance loop. Standing further from the anchor point also decreases the initial load.

What is the recommended set and rep range for muscle endurance?

Perform 3 to 4 sets of 15 to 20 repetitions to prioritize metabolic stress and postural control. High-volume programming is ideal for the small muscles of the rear deltoids.

Sample sets & reps for Back Flyes - With Bands

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Anti-Gravity Press — barbell
  • Arm Circles — stretch

See all Shoulders exercises →

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