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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Shoulders
- Secondary muscles
- Trapezius
- Equipment
- Resistance bands
Bent Over Rear Deltoid Fly Resistance Band
4 steps Updated 29/08/2026
Bent Over Rear Deltoid Fly Resistance Band is a resistance exercise targeting Shoulders (Posterior Deltoids) using Resistance Band.
Step by step
How to perform it
- Stand with your feet shoulder-width apart, holding the ends of the resistance band anchored under your feet. Hinge at the hips with a slight bend in your knees to bring your torso almost parallel to the floor.
- Start with your arms hanging down towards the floor, palms facing back, and a slight bend in your elbows.
- Raise your arms out to the sides, forming a "T" shape, keeping a slight bend in your elbows and leading with your elbows. Squeeze your shoulder blades together at the top of the movement.
- Slowly return to the starting position. Repeat the movement for the desired number of repetitions.
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Variations and related exercises
3 Leg Chatarunga Pose
3 Leg Dog Pose
4 Corners Curtsy
Above Head Chest Stretch
Last updated: 29/08/2026
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Bent Over Rear Deltoid Fly Resistance Band
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