Back Flyes - With Bands
A beginner strength exercise for the shoulders, done with a resistance band.
- Main muscles
- Shoulders
- Also works
- Upper back and Triceps
- Equipment
- Resistance band
- Level
- Beginner
- Type
- Compound
- Movement
- Pull
How to do the Back Flyes - With Bands
- Run a band around a stationary post like that of a squat rack.
- Grab the band by the handles and stand back so that the tension in the band rises.
- Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
- As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
- After a pause, go back to the original position as you inhale.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Back Flyes - With Bands
External Rotation with BandResistance band · Beginner
Shoulder Press - With BandsResistance band · Beginner
Band Pull ApartResistance band · Beginner
Internal Rotation with BandResistance band · Beginner
Lateral Raise - With BandsResistance band · Beginner
Alternating Cable Shoulder PressCable · Beginner
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Questions
What muscles does the Back Flyes - With Bands work?
Mainly the shoulders, with the upper back and triceps helping.
Is the Back Flyes - With Bands good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Back Flyes - With Bands?
Good alternatives that train the shoulders: External Rotation with Band, Shoulder Press - With Bands, Band Pull Apart or Internal Rotation with Band.
How many sets and reps of the Back Flyes - With Bands should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).