The Band Reverse Fly is a strength-training exercise that targets the muscles of the upper back, particularly the rear deltoids. This exercise helps improve posture, shoulder stability, and overall upper body strength.
How to perform
To perform the Band Reverse Fly, follow these step-by-step instructions:1. Begin by standing with your feet hip-width apart and grasp a resistance band in each hand. The resistance band should be taut and positioned in front of your thighs.
2. Keeping a slight bend in your elbows, raise your arms laterally out to the sides until they are parallel to the floor. Ensure that your palms are facing downward throughout the movement.
3. Squeeze your shoulder blades together as you perform the movement to engage the muscles of the upper back.
4. Slowly lower your arms back to the starting position, resisting the pull of the resistance band to maintain tension in the muscles.
5. Complete 3 sets of 12-15 repetitions, resting for 60 seconds between sets.
6. To increase the intensity of the exercise, you can use a heavier resistance band or increase the number of repetitions.
Remember to maintain proper form throughout the exercise by keeping your core engaged, shoulders relaxed, and spine in a neutral position. Consult with a fitness professional before incorporating the Band Reverse Fly into your workout routine, especially if you have any underlying health conditions or injuries.
Equipment required
Band
Band equipment consists of elastic bands or tubes that provide resistance during exercises. They are commonly used to strengthen and tone muscles, improve flexibility, and increase range of motion. Bands are versatile and can be used for a variety of exercises targeting different muscle groups, making them suitable for strength training, rehabilitation, and physical therapy. The resistance levels can be adjusted based on the tension of the band, allowing for progressive overload and customization for individual fitness levels.