Bar Band Bent Over Rear Delt Fly
Secure a resistance band around a stable bar at a low height, ensuring it's firmly anchored. Stand facing the bar, hinge at your hips with a flat back, slight knee bend, and core braced. Your torso should be nearly parallel to the floor.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Shoulder
- Injury risk
- Low
Primary muscles
- posterior deltoid
Secondary muscles
- rhomboids
- middle trapezius
- lower trapezius
- erector spinae
Target muscles
- shoulder
- back
How to perform
- 1
Secure a resistance band around a stable bar at a low height, ensuring it's firmly anchored.
- 2
Stand facing the bar, hinge at your hips with a flat back, slight knee bend, and core braced. Your torso should be nearly parallel to the floor.
- 3
Grab the band handles with a neutral grip, arms extended towards the floor, maintaining a slight bend in your elbows.
- 4
Keeping your torso still, raise your arms out to the sides in a wide arc, squeezing your shoulder blades together at the top.
- 5
Focus on leading with your elbows and contracting your posterior deltoids, avoiding shrugging your shoulders.
- 6
Slowly lower the band back to the starting position with control, resisting the pull of the band.
Safety & form
Train smart. Read these notes before adding heavy load.
