Banded Y Fly
The Banded Y Fly is a shoulder health exercise that strengthens the rear deltoids and lower trapezius by raising resistance bands overhead in a 'Y' formation. This movement improves posture, scapular stability, and overhead mobility.
Since the Banded Y Fly targets smaller postural muscles, it is easy to overcompensate with the upper traps if fatigue sets in. The AI analyzes your RPE and performance data to determine the optimal volume, ensuring you stimulate the target muscles without straining your neck. Additionally, by monitoring your recovery status and HRV, the app can recommend lighter resistance or fewer sets on days when your nervous system is already taxed from heavy compound lifting.
Form Cues
- Stand tall with your core braced and glutes squeezed
- Initiate the movement by depressing your shoulder blades down
- Raise your arms up and out at a 45-degree angle
- Keep your elbows straight but not hyper-extended
- Pause at the top and squeeze your lower traps
- Don't shrug your shoulders up toward your ears
- Don't arch your lower back to lift the bands
- Don't let the bands snap your arms back down quickly
- Don't jut your head forward as you raise your arms
Common Mistakes
- Shrugging the upper traps
- Arching the lumbar spine
- Bending the elbows excessively
- Using momentum to swing up
- Rushing the lowering phase
Muscles Worked
This exercise primarily targets the posterior deltoids and the lower fibers of the trapezius, which are critical for stabilizing the shoulder blade against the ribcage. It also engages the lateral deltoids and rhomboids, helping to counteract the rounded-shoulder posture often caused by frequent sitting.
Primary
Secondary
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