Mini Loop Band Reverse Fly
The Mini Loop Band Reverse Fly is an isolation exercise that strengthens the rear deltoids and upper back muscles using constant tension. This movement improves shoulder health and posture by counteracting the forward-rounded position common in desk workers.
Because resistance band variable loading can be hard to track, our AI uses your RPE and Reps in Reserve data to determine exactly when you've mastered a specific band thickness. The app also monitors recovery metrics like HRV to optimize training volume for these smaller stabilizer muscles, preventing overuse injuries common in the shoulder complex. If you experience joint discomfort, the system learns these patterns and can instantly substitute alternative rear-delt movements.
Form Cues
- Extend arms straight in front of you with the band around your wrists or hands
- Pull your hands apart horizontally until your arms align with your torso
- Squeeze your shoulder blades together firmly at the peak of the movement
- Maintain a slight, soft bend in your elbows throughout the rep
- Control the band slowly as you return to the starting position
- Don't shrug your shoulders up toward your ears
- Don't arch your lower back to generate momentum
- Don't bend your elbows excessively, which engages the triceps
- Don't let the band snap your hands back together quickly
Common Mistakes
- Shrugging the traps
- Using a band that is too heavy
- Bending elbows too much
- Rushing the eccentric phase
Muscles Worked
This exercise primarily targets the posterior deltoids, essential for 3D shoulder development and joint stability. It heavily recruits the rhomboids and middle trapezius to facilitate scapular retraction, helping to correct upper crossed syndrome and improve overall posture.
Primary
Secondary
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