How to do the Bent Over Resistance Band Rear Delt Flye
- Stand on the band, feet hip-width apart, a handle in each hand.
- Push your hips back and lower your torso, keeping a slight bend in your knees.
- Raise your arms out to the sides, keeping your wrists below your elbows.
- Stop when your upper arms reach shoulder height, feeling the pull.
- Slowly lower your arms back down to your starting position.
Full technique — 6 steps
- Stand on the band with feet about hip width apart and hold a handle in each hand.
- Hinge at the hips until your torso is inclined forward, keeping knees slightly bent.
- Let the handles hang below your shoulders with a slight bend in your elbows.
- Raise your arms out wide in line with your shoulders, keeping your wrists below your elbows.
- Stop when your upper arms reach shoulder height without shrugging or standing up.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Single Arm Kettlebell Rear Delt Flye Same level
No equipment
- Bodyweight Rear Delt Flye Same level
- Jump Rope Face Pull Same level
Cable machine
Dumbbells
- Single Arm Prone Dumbbell Rear Delt Raise Same level
- Side Lying Dumbbell Rear Delt Raise Same level
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
- Harder Cable Bent Arm Rear Delt Flye
- Harder Plank Rear Delt Flye
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).
