# Bent Over Resistance Band Rear Delt Flye

A hip-hinged band exercise targeting the rear delts and upper back. The band runs from under your feet, so the pull is hardest as your arms reach shoulder height.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/bent-over-rear-deltoid-fly-resistance-band/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-resistance-band-rear-delt-flye/

## Muscles worked

- Rear delts: 9/10
- Rhomboids: 6/10
- Traps: 5/10
- Infraspinatus: 4/10
- Teres minor: 4/10
- Side delts: 4/10

## How to do the Bent Over Resistance Band Rear Delt Flye

1. Stand on the band, feet hip-width apart, a handle in each hand.
2. Push your hips back and lower your torso, keeping a slight bend in your knees.
3. Raise your arms out to the sides, keeping your wrists below your elbows.
4. Stop when your upper arms reach shoulder height, feeling the pull.
5. Slowly lower your arms back down to your starting position.

### Full technique — 6 steps

1. Stand on the band with feet about hip width apart and hold a handle in each hand.
2. Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
3. Let the handles hang below your shoulders with a slight bend in your elbows.
4. Raise your arms out wide in line with your shoulders, keeping your wrists below your elbows.
5. Stop when your upper arms reach shoulder height without shrugging or standing up.
6. Lower the handles back under your shoulders along the same wide path.

## Common mistakes

- Turning it into a row
- Standing up during reps
- Shrugging at the top
- Bending and straightening the elbows
- Swinging the torso for momentum

## Form cues

- Slight elbow bend
- Keep wrists below elbows
- Stop at shoulder height
- Stay hinged throughout
- Don't shrug up

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Single Arm Kettlebell Rear Delt Flye](https://seto.fit/exercises/single-arm-kettlebell-rear-delt-flye/)
- **No equipment**: [Bodyweight Rear Delt Flye](https://seto.fit/exercises/bodyweight-rear-delt-flye/), [Jump Rope Face Pull](https://seto.fit/exercises/jump-rope-face-pull/)
- **Cable machine**: [Seated Cable Rear Delt Raise](https://seto.fit/exercises/seated-cable-rear-delt-raise/), [Single Arm Bent Over Cable Rear Delt Flye](https://seto.fit/exercises/single-arm-bent-over-cable-rear-delt-flye/)
- **Dumbbells**: [Single Arm Prone Dumbbell Rear Delt Raise](https://seto.fit/exercises/single-arm-prone-dumbbell-rear-delt-raise/), [Side Lying Dumbbell Rear Delt Raise](https://seto.fit/exercises/side-lying-dumbbell-rear-delt-raise/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Bent Over Resistance Band Rear Delt Flye — Beginner**
- Harder: [Cable Bent Arm Rear Delt Flye](https://seto.fit/exercises/cable-bent-arm-rear-delt-flye/) — Beginner
- Harder: [Plank Rear Delt Flye](https://seto.fit/exercises/plank-rear-delt-flye/) — 45% of bodyweight

## Quick answers

### What muscles does the Bent Over Resistance Band Rear Delt Flye work?

Primary: Rear delts 9/10. Also works: Rhomboids 6/10, Traps 5/10, Infraspinatus 4/10, Teres minor 4/10.

### When should I do the Bent Over Resistance Band Rear Delt Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Bent Over Resistance Band Rear Delt Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Bent Over Resistance Band Rear Delt Flye?

Kettlebell: Single Arm Kettlebell Rear Delt Flye. No equipment: Bodyweight Rear Delt Flye, Jump Rope Face Pull. Cable machine: Seated Cable Rear Delt Raise, Single Arm Bent Over Cable Rear Delt Flye. Dumbbells: Single Arm Prone Dumbbell Rear Delt Raise, Side Lying Dumbbell Rear Delt Raise.

### What is a harder version of the Bent Over Resistance Band Rear Delt Flye?

Cable Bent Arm Rear Delt Flye (Beginner), Plank Rear Delt Flye (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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