Back Flyes - With Bands

How to do the Back Flyes - With Bands

1. Run a band around a stationary post like that of a squat rack.
2. Grab the band by the handles and stand back so that the tension in the band rises.
3. 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.
4. 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.
5. After a pause, go back to the original position as you inhale.
6. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	middle back, triceps
Equipment	resistance bands
Difficulty	beginner
Type	compound

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight One-Arm Kettlebell Snatch Kettlebell Dumbbell One-Arm Upright Row Dumbbell Dumbbell Raise Dumbbell Double Kettlebell Snatch Kettlebell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell

Harder than the Back Flyes - With Bands

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Back Flyes - With Bands with

Opposing lats and middle back work — alternate sets without extra rest.

Band Assisted Pull-Up lats Bent Over Barbell Row middle back Bent Over One-Arm Long Bar Row middle back Bent Over Two-Dumbbell Row middle back

Common questions

What muscles does the Back Flyes - With Bands work?

The Back Flyes - With Bands primarily works the shoulders, with the mid back and triceps as secondary movers. Barbell Rear Delt Row, Cable Rope Rear-Delt Rows, and Face Pull train the same muscle, across 9 equipment types.

What equipment do you need for the Back Flyes - With Bands?

Resistance Bands. Without resistance bands, Handstand Push-Ups, One-Arm Kettlebell Snatch, and Dumbbell One-Arm Upright Row train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Back Flyes - With Bands suitable for beginners?

Yes, the Back Flyes - With Bands is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Back Flyes - With Bands go in a workout?

Early — the Back Flyes - With Bands is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Band Assisted Pull-Up and Bent Over Barbell Row later.

Similar exercises

Barbell Rear Delt Row Barbell Cable Rope Rear-Delt Rows Cable Machine Face Pull Cable Machine Low Pulley Row To Neck Cable Machine One-Arm Kettlebell Snatch Kettlebell Sled Overhead Backward Walk Other Equipment