How to Do the Back Flyes - With Bands

Beginner · Bands · Targets Shoulders, Middle Back, Triceps

How to perform 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.

Muscles worked

The Back Flyes - With Bands primarily targets your Shoulders, with support from your Middle Back, Triceps. You'll need bands.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Back Flyes - With Bands slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.