Back Flyes - With Bands
How to do the Back Flyes - With Bands
- 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.
How to program the Back Flyes - With Bands
Sets and reps
As a compound movement, the Back Flyes - With Bands responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Back Flyes - With Bands is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Back Flyes - With Bands work?
The Back Flyes - With Bands primarily targets the Shoulders. It also recruits the Middle Back, Triceps as supporting muscles.
What equipment do I need for the Back Flyes - With Bands?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Back Flyes - With Bands should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
