Back Flyes - With Bands

Shoulders · Band

How to do it

Loop the band around a post at chest height and take a handle in each hand, facing the post with your arms straight out in front. Step back until there is already tension. Open your arms out and back with the elbow nearly straight until your hands are in line with your shoulders; squeeze the shoulder blades for a second and return slowly. The band is hardest at the end, exactly where the rear delt contracts. The classic mistake is bending the elbow to reach further: that is a row, and the rear delt skips it.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back, Triceps

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