Shoulders · Resistance Band
Band Reverse Fly
How to do the band reverse fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Hold a resistance band in front of you at shoulder height with both hands, arms extended and a slight bend in the elbows. Keeping your arms nearly straight, pull the band apart in a wide arc until your hands are out to your sides, squeezing your rear delts and shoulder blades. Return slowly under control.
- 1Your rear delts and mid-traps squeezing as you open your arms wide
- 2Shoulder blades pulling together at the end of the pull
- 3A steady arc with a fixed slight elbow bend
Common mistakes
- Shrugging your shoulders up toward your ears
- Bending your elbows to turn it into a row
- Using momentum to fling the band apart
Muscles worked
The band reverse fly mainly works the rear delts and mid traps, with the lower traps assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- BicepsMinor
- ForearmsMinor
- Upper TrapsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the band reverse fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.