Band Rear Delt Fly

Execution

1. Stagger your feet slightly for balance, keep your torso upright and brace your core lightly.
2. Exhale and open both arms out to the sides at shoulder height, keeping a slight, fixed bend in the elbows.
3. Squeeze your shoulder blades together at the end range and hold for a beat.
4. Inhale and bring your arms back to the front under control, without letting the band snap them back.
5. Keep your torso still the whole set, without leaning back to help pull the band.

Quick cues

• Squeeze the blades, not just the arms.
• Elbows fixed with a slight bend.
• Lead with the backs of your hands.
• Return slowly, under control.

Common faults

• Fault: Leaning the torso back to help pull the band

  Fix: Stagger the stance and brace the core so the torso cannot lean back.

• Fault: Locking the elbows fully straight for the whole set

  Fix: Hold a small, fixed bend in the elbow throughout the movement.

• Fault: Letting the band snap the arms back to the front

  Fix: Count 2 seconds on the return so the shoulder muscles control the band the whole way.

• Fault: Opening the arms without actually squeezing the shoulder blades together

  Fix: Think about pinching a pen between your shoulder blades at the end of the movement.