How to do a Banded Y Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Banded Y Fly
Workouts with Banded Y Fly
Instructions for Proper Form
Banded Y Fly is an isolation exercise that primarily targets the shoulders, specifically the upper trapezius and deltoids. By using a resistance band, you add constant tension throughout the movement, which can help improve shoulder stability and strength. Additionally, the Y position helps to engage the shoulders in a different plane of motion compared to typical fly exercises.
- Anchor a loop band to something stable.
- Grasp the band with an overhand grip—leaving some space between your hands.
- Adjust your distance from the anchor point so that there is tension on the band.
- Extend your arms out in front of you with your palms facing down—there can be no tension on the band at full extension.
- Keep your core engaged, back straight and chest up to maintain stable posture.
- Engage your back and shoulders to raise your arms overhead and out to the sides—you should look like a "Y."
- Hold this position for a moment.
- With control, return to your starting position.
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Generate My PlanAlternative Exercises to Banded Y Fly
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 133 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
2. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 118 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
3. Loop Band Overhead Pull Apart
20.3 mSCORESWAPPED 98 TIMESA dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.
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4. Loop Band Bent Over Row
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5. Loop Band Shoulder Squeeze
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6. Dumbbell Row
99.9 mSCORESWAPPED 68 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
7. Loop Band Seated Row
28.7 mSCORESWAPPED 48 TIMESSimilar to other Seated Row variations, this is a compound back exercise. The use of a loop band allows for increasing tension as you progress through the movement. This is especially useful if you’re looking to develop strength at the end of your rows. The downside is that there is less tension as you extend your arms, so focus on squeezing your shoulder blades together at the end of the movement.
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8. Bird Dog Rows
69.2 mSCORESWAPPED 41 TIMESBird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.
9. Cable Row
99.8 mSCORESWAPPED 41 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
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