LiftSetsLiftSets / Exercises / Back Flyes - With Bands
Back Flyes - With Bands
Works the shoulders. Helped by the middle back and triceps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shouldersmiddle backtriceps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Bands |
|---|---|
| Level | Beginner |
What to think about
- Arms straight, shoulder height.
- Open the hands out to the sides, squeeze the shoulder blades.
- Slow on the way back.
How to do it
- 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.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Band Pull Apart
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise with Head on Bench
- Cable Seated Lateral Raise
- Cable Shoulder Press
Track it in LiftSets
Log Back Flyes - With Bands with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store