The Resistance Band Bent Over Fly is a strength training exercise that primarily targets the muscles of the upper back, specifically the posterior deltoids (shoulder muscles), rhomboids, and trapezius. It is a variation of the traditional bent over fly exercise, but using resistance bands instead of free weights or machines. This exercise effectively engages and strengthens the muscles responsible for good posture and shoulder stability.
First, bend forward and securely attach a band under the footplate of your chair so you are holding it in each hand. From here you should lift your hands with straight arms up to the side until the band feels resistance. If your hands are above 45 degrees, you will need to hold the band closer together to make sure we have resistance throughout the whole movement.
This is the starting position.
From here pull the band up to the side at shoulder height, slightly above or as far as you can. After this, slowly return the arms back to the starting position. This is one repetition, now repeat this for the desired amount.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.