Band Reverse Fly
Learn how to do the Band Reverse Fly with proper form and technique. This band exercise primarily targets your Delts, with secondary emphasis on Upper Back, Trapezius.
How to Do the Band Reverse Fly
Follow these steps to perform the Band Reverse Fly with correct form:
- 1Attach the band to a stationary object at chest height.
- 2Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- 3Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- 4Squeeze your shoulder blades together at the top of the movement.
- 5Slowly lower your arms back to the starting position.
- 6Repeat for the desired number of repetitions.
Band Reverse Fly Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Band Reverse Fly?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Reverse Fly work?
The Band Reverse Fly primarily targets your Delts. Secondary muscles worked include Upper Back, Trapezius. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Band Reverse Fly?
The Band Reverse Fly requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Reverse Fly with proper form?
Start by Attach the band to a stationary object at chest height. Stand with your feet shoulder-width apart and hold the band with both hands in front of you. Keep your arms straight and lift them out to the sides until they are parallel to the ground. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Reverse Fly?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium muscles involved in compound patterns benefit from 48–72 h recovery. Running them 2–3 × per week maximises weekly volume without compromising quality (Schoenfeld, 2016).
What are the best sets and reps for the Band Reverse Fly?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Band Reverse Fly best for?
The Band Reverse Fly fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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