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Exercises › Shoulders › Back Flyes - With Bands

Back Flyes - With Bands

Back Flyes - With Bands is a beginner compound band exercise that mainly works your shoulders, with help from your upper back and triceps.

💪 Shoulders🏋️ Band📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Back Flyes - With Bands: starting position
Starting position
Back Flyes - With Bands: end position
End position

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

Primary: ShouldersSecondary: Upper backSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Back Flyes - With Bands alternatives

Exercises that train the same main muscle, including options with other equipment.

Face PullCable · IntermediateOverhead PressBarbell · BeginnerCuban PressDumbbell · IntermediateLeverage Shoulder PressMachine · BeginnerBattling RopesOther · BeginnerHandstand Push-UpsBodyweight · Expert

FAQ

What muscles does the back flyes - with bands work?

It mainly works your shoulders; your upper back and triceps assist.

How many sets and reps of back flyes - with bands should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the back flyes - with bands good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

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