How to do a Handle Band Rear Deltoid Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Handle Band Rear Deltoid Fly
Instructions for Proper Form
This exercise isolates the rear deltoids, using a handle band to execute the fly movement. It enhances shoulder stability and posture by engaging the often-neglected rear deltoids, offering a more controlled and effective workout than traditional free weights.
- Stand upright with your feet hip width apart and a resistance band underneath the middle of both feet holding the right handle with the left hand and the left handle with the right hand facing your palms towards each other.
- Lean your torso forward and push hips backward to create a 45 degree angle with your torso and hold this position throughout the movement.
- Raise the handles up to shoulder height in an outward circular motion keeping your arms extended with your elbows slightly bent.
- Return to the starting position.
Sets & Reps Calculator
Average Handle Band Rear Deltoid Fly standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets8reps1 Set Max9reps
- intermediate4sets8reps10reps
- advanced4sets9reps11reps
Enter your stats to calculate your Sets & Reps
Alternatives & Variations to Handle Band Rear Deltoid Fly
1. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 761 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.
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 427 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.
3. Dumbbell Row
99.9 mSCORESWAPPED 333 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.
4. Handle Band Row
33.2 mSCORESWAPPED 307 TIMESTargeting the back, shoulders, and biceps, the Handle Band Row mimics rowing movements with resistance bands. This exercise improves back strength and posture, offering a convenient and effective alternative to machine rows, with the added benefit of portability.
5. Handle Band Lat Pulldown
56.6 mSCORESWAPPED 292 TIMESThis variation targets the latissimus dorsi, utilizing a handle band to simulate the lat pulldown machine movement. It offers the benefits of portability and adjustable resistance, improving upper body strength and back definition with a focus on proper form and engagement.
6. Handle Band Straight-Arm Pulldown
47.8 mSCORESWAPPED 286 TIMESThe Handle Band Straight-Arm Pulldown targets the lats and upper back, utilizing a resistance band with handles for a smooth, consistent pull. This exercise emphasizes lat engagement without bending the elbows, offering a unique variation that can improve posture and increase back strength.
7. Cable Row
99.8 mSCORESWAPPED 242 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.
8. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 228 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.
9. Incline Dumbbell Row
90.5 mSCORESWAPPED 206 TIMESThis is a compound exercise that primarily targets your back. It’s a variation on the more standard Bent Over Row, that uses an incline bench to stabilize your upper body. This added stability ensures that you can't assist yourself by recruiting other muscle groups. The added stability also allows you to focus on moving the weight rather than stabilizing your upper body in the right position.
10. Handle Band Bent Over Row
79.1 mSCORESWAPPED 176 TIMESHandle Band Bent Over Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of a handle band can help to prevent any compensation for imbalances in strength between sides, as well as allows the resistance to increase as you progress through the movement. This is a great exercise for learning the movement, while stilling building muscle mass and strength.