Back Flyes - With Bands
The Back Flyes - With Bands is a beginner resistance band exercise that works the Shoulders. Follow the steps below.
Target musclesShoulders
EquipmentResistance Band
LevelBeginner
How to do the Back Flyes - With Bands
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.