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 one of your hands up to the side at shoulder height, slightly above or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
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.
Tips
Movement at the shoulder blade should be minimal because the rear deltoids—rather than the scapular retractors—are where we want to put our focus. Move the shoulder inside the joint, not the one that is attached to the ribs.
At the peak of the exercise, keep the abs tight and avoid arching your back.
When doing the movement, avoid cocking your head forward because only a tiny muscle group is being stimulated. Don't rely on momentum while moving; instead, pay attention.
Don't lock out the elbows but do allow the arms to move freely.