Back Flyes - With Bands

A beginner strength exercise for the shoulders, back and triceps, done with a resistance band.

Movement guide

Back Flyes - With Bands

Demand · source-assignedEasy (unreviewed)

Equipment requiredA band

Muscle focusShoulders · Back · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Back Flyes - With Bands demonstrated on the 3D figure

3D demoBack Flyes - With BandsBeginner · A band

Beginner grade (source-assigned).

Harder option

Bent-over reverse fly demonstrated on the 3D figure

3D demoBent-over reverse flyIntermediate · A dumbbell

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

Run a band around a stationary post like that of a squat rack.
Grab the band by the handles and stand back so that the tension in the band rises.
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.
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.
After a pause, go back to the original position as you inhale.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Shoulders. Also: Back, Triceps.

Equipment

A band

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Workouts that use it

Resistance band workout · 25 min

Similar moves

Incline reverse fly demonstrated on the 3D figure

3D demoIncline reverse flyBeginner · A dumbbell + A bench or box

Incline reverse fly with external rotation demonstrated on the 3D figure

3D demoIncline reverse fly with external rotationIntermediate · A dumbbell + A bench or box

One-arm incline reverse fly demonstrated on the 3D figure

3D demoOne-arm incline reverse flyBeginner · A dumbbell + A bench or box

Reverse fly machine demonstrated on the 3D figure

3D demoReverse fly machineBeginner · Strength machine

Standing cable reverse fly demonstrated on the 3D figure

3D demoStanding cable reverse flyIntermediate · A cable machine

Incline cable fly demonstrated on the 3D figure

3D demoIncline cable flyIntermediate · A cable machine + A bench or box

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Questions people ask

What muscles does the Back Flyes - With Bands work?

Mainly the shoulders, with help from the back and triceps.

What equipment do I need for the Back Flyes - With Bands?

A band.

Is the Back Flyes - With Bands good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bent-over reverse fly.

How do I make the Back Flyes - With Bands harder?

Progress to the Bent-over reverse fly, or add load, range or slower lowering once your form is solid.