Handle Band Rear Deltoid Fly
The Handle Band Rear Deltoid Fly is an isolation exercise that targets the posterior shoulder muscles using resistance bands. By pulling the bands apart horizontally, you strengthen the upper back and improve shoulder stability and posture.
Since resistance bands offer variable tension that is difficult to quantify in pounds, the AI analyzes your RPE and rep performance to gauge true intensity. If your shoulder recovery metrics or daily HRV are low, the app may suggest lighter tension or fewer reps to prevent rotator cuff strain. Over time, the system learns which band thickness allows you to maintain proper form without compensating with your upper traps, optimizing your posterior chain development.
Form Cues
- Stand with feet shoulder-width apart and knees slightly bent for stability.
- Keep your arms extended at chest height with a slight bend in the elbows.
- Initiate the movement by driving your hands out and back in a wide arc.
- Squeeze your shoulder blades together firmly at the peak of the contraction.
- Control the bands slowly as you return to the starting position to maximize time under tension.
- Don't shrug your shoulders up toward your ears during the pull.
- Don't bend your elbows excessively, turning the fly into a row.
- Don't let the band snap your arms back forward uncontrollably.
- Don't arch your lower back to generate momentum.
- Don't jut your head forward as you pull the bands apart.
Common Mistakes
- Shrugging shoulders upward
- Excessive elbow bending (rowing motion)
- Using momentum or swinging
- Uncontrolled return phase
- Jutting the head forward
Muscles Worked
This exercise primarily isolates the posterior deltoids, which are crucial for shoulder health and counteracting rounded posture. It also engages the rhomboids and middle trapezius to retract the scapula, helping to build a thicker, more detailed upper back.
Primary
Secondary
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