Exercise library · Shoulders

How to Do Back Flyes - With Bands

Step-by-step instructions, muscles worked and workouts that use the back flyes - with bands.

How to do it

1. Run a band around a stationary post like that of a squat rack.
2. Grab the band by the handles and stand back so that the tension in the band rises.
3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
5. After a pause, go back to the original position as you inhale.
6. Repeat for the recommended amount of repetitions.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

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Band Pull ApartShoulders

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Shoulder Press - With BandsShoulders

Internal Rotation with BandShoulders

Dumbbell Shoulder PressShoulders

Gear for this exercise

Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →Tube bands with handlesGym-like cable exercises at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.