Resistance Band Bent-Over Rear Delt Fly
Targeted Muscle Groups
Primary Muscles:
- Rear Deltoids:
Secondary Muscles:
- Rhomboids:
- Trapezius (Upper and Middle):
- Infraspinatus and Teres Minor:
- Core Muscles:
Equipment Needed
- Resistance Band:
- Anchor Point (Optional):
How to Perform the Resistance Band Bent-Over Rear Delt Fly: Step-by-Step Guide
1. Setup:
2. Bent-Over Position:
3. Starting Position:
4. Perform the Fly:
5. Top Position:
6. Lower the Band:
7. Repetition:
Recommended Reps and Sets
- For Muscle Strength and Hypertrophy:
- For Endurance and Muscle Tone:
Recommended Reps and Sets
- Maintain a Flat Back:
- Control the Movement:
- Squeeze the Shoulder Blades:
- Use the Right Resistance:
Common Mistakes to Avoid
- Rounding the Back:
- Overextending the Elbows:
- Shrugging the Shoulders:
- Losing Tension in the Band: