How to do a Banded Y Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
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.
Alternatives & Variations to Banded Y Fly
1. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 132 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 117 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 94 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.
4. Loop Band Bent Over Row
32.3 mSCORESWAPPED 86 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
5. Dumbbell Row
99.9 mSCORESWAPPED 70 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.
6. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 68 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
7. Loop Band Seated Row
28.7 mSCORESWAPPED 44 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.
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 40 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.
10. Prone W's
1.3 mSCORESWAPPED 38 TIMESProne W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.