How to do a Handle Band Rear Deltoid Fly

Authored by Fitbod

About Handle Band Rear Deltoid Fly

Sets Logged
281,580
Popularity Rank
503rd
Difficulty
Beginner
Back Strength
58 mSCORE 32nd
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.
  2. Lean your torso forward and push hips backward to create a 45 degree angle with your torso and hold this position throughout the movement.
  3. Raise the handles up to shoulder height in an outward circular motion keeping your arms extended with your elbows slightly bent.
  4. Return to the starting position.

Reps & Weight: How much to lift

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.

  • beginner
    3
    sets
    8
    reps
    1 Set Max
    9
    reps
  • intermediate
    4
    sets
    8
    reps
    10
    reps
  • advanced
    4
    sets
    9
    reps
    11
    reps

Enter your stats to calculate your Reps & Weight