How to do a Mini Loop Band Reverse Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with 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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Alternatives & Variations to Mini Loop Band Reverse Fly
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 41 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
2. Mini Loop Band Overhead Fly
19.8 mSCORESWAPPED 31 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.
3. Shoulder Squeeze
13.8 mSCORESWAPPED 28 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.
4. Wall Slide Stretch
5 mSCORESWAPPED 25 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.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 24 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.
6. Handle Band Forward Raise
57.2 mSCORESWAPPED 24 TIMESHandle Band Forward Raise is a variation on the more standard Front Raise. Similar to the Front Raise, this is an isolation exercise that primarily targets your shoulders. The use of a handle band allows for increasing resistance as you progress through the movement. In addition it can help prevent cheating by swaying or utilizing your lower body to help raise the weight.
7. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 23 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).
8. Dumbbell Cuban Shoulder Rotations
43.6 mSCORESWAPPED 23 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.
9. Backward Arm Circle
84.1 mSCORESWAPPED 20 TIMESBackward Arm Circle is a continuous exercise that primarily targets the shoulders. This exercise is often used as a warm up to improve mobility and muscle activation throughout the shoulders. This exercise is often used together with its counterpart, Forward Arm Circle.
10. Mini Loop Band Scapular Retraction
27.8 mSCORESWAPPED 17 TIMESFocusing on the muscles responsible for scapular movement, this exercise improves posture and upper back strength. The mini loop band adds resistance, making it more effective than traditional scapular retraction exercises, ideal for preventing shoulder injuries and improving posture.