Luke Lewitzke

Certified A.C.E. (American Counsel on Exercise) Personal Trainer

Weight and Lifestyle Management Specialist

 

 

 

 

 

 

 

 

 

 

The Resistance Band Standing Reverse Fly is a great exercise to help strengthen your upper back, particularly those muscles responsible for posture.  The Resistance Band Standing Reverse Fly will strengthen your Rhomboids, Middle and Lower Trapezius, Infraspinatus, and Lateral and Posterior Deltoid muscles.  By strengthening these muscles you can help reduce pain and discomfort in the upper back related to poor posture.

Performing the Resistance Band Standing Reverse Fly

• Using a light band, hold the band about shoulder width apart.  
• Keeping the arms straight, pull the hands away from each other until the band taps the chest.  
• As you pull the hands apart, externally rotate from your shoulder so that your hands face forward instead of down towards the floor. 
• Focus on keeping the shoulders down away from the ears and allowing the shoulder blades to squeeze together.  
• Repeat the motion 10 times and perform 2 sets.

Modifications

• If you experience any discomfort or pain in the shoulder as you externally rotate the arms and hands, try performing the exercise without the external rotation.
• If you feel like you are arching your back as you pull your hands apart, try either using a lower tension or sitting down.
• If you only have light dumbbells to use, hinge forward at the waist by pushing your hips back behind you and keeping a soft bend in your knees while maintaining a straight spine so that you lift the weights up against gravity.

Contraindications

• Don’t perform the Resistance Band Standing Reverse Fly if you still experience shoulder pain or discomfort after removing the external rotation.