FitnessTracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the back flyes – with bands, including tips, variations, and the muscle groups it targets.
This variation of the rear delt fly can be done almost anywhere. It strengthens the rear shoulders and back while enhancing control and posture.
Instructions
- Anchor a resistance band at chest height and step back until tension is present.
- Extend your arms in front of you at shoulder height with palms facing inward.
- Pull the band outward by extending your arms to the sides, squeezing your shoulder blades together.
- Pause briefly, then return with control.
Related Muscle Groups
- Shoulders
See exercises for Shoulders · Learn about the Shoulders - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps