How to do a Mini Loop Band Reverse Fly
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Mini Loop Band Reverse Fly
Target muscles worked
Instructions for Proper Form
An isolation exercise, the Mini Loop Band Reverse Fly focuses on the rear deltoids and upper back. The addition of the mini loop band increases resistance, improving muscle tension and growth compared to free-weight variations. This exercise enhances shoulder stability and posture, making it beneficial for those looking to improve upper body strength and aesthetics.
- Stand upright while grabbing ahold of the band with both fists, palms facing in and your arms extended to your sides. Raise your extended arms up to shoulder height before laterally separating your fists to the outsides of your shoulders. Control the band back to the starting position and repeat for the allotted repetitions.
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Alternative Exercises to Mini Loop Band Reverse Fly
1. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 40 TIMESAn isolation exercise that targets the deltoids and upper back, the overhead fly with a mini loop band adds resistance to improve muscle strength and stability. This variation offers a unique challenge, enhancing shoulder health and aesthetics better than standard flies.
- Beginner
- Shoulders
- Mini Loop Bands
2. Dumbbell Front Raise
98.6 mSCORESWAPPED 28 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
3. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 26 TIMESDumbbell Cuban Shoulder Rotation is a shoulder exercise that involves holding a dumbbell just above your head with your elbows out to each side, and then rotating your forearms forwards. It’s a great exercise for gaining strength and improving mobility in your shoulders, especially your rotator cuff.
4. Shoulder Squeeze
13.8 mSCORESWAPPED 23 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
- Beginner
- Shoulders
5. Wall Slide Stretch
5 mSCORESWAPPED 20 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
- Beginner
- Shoulders
6. Dumbbell Lateral Raise To Front Raise
78.6 mSCORESWAPPED 19 TIMESDumbbell Lateral Raise to Front Raise is a combination of both Shoulder Raise, and Front Raise. Both movements in this exercise are isolation movements that primarily target the shoulder. By performing these exercises together, you can more completely target your shoulders than by using one of these two movements.
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 19 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Mini Loop Band Alternating Lateral Shoulder Raise
23.2 mSCORESWAPPED 19 TIMESThis exercise isolates the shoulder muscles, with the mini loop band adding resistance for increased strength and muscle definition. Alternating arms increases core engagement and stability, providing a balanced workout that surpasses the effectiveness of simultaneous lateral raises.
- Beginner
- Shoulders
- Mini Loop Bands
9. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 19 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).
10. Dumbbell Standing Front Press
64.1 mSCORESWAPPED 18 TIMESDumbbell Standing Front Press is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this compound exercise primarily targets your shoulders. The standing position helps improve overall balance and functional strength by engaging your core and stabilizing muscles more than a seated version. Using dumbbells ensures that each side of the body works equally, preventing compensating for any strength imbalances between sides.