Exercise guide
Back Flyes - With Bands
Band Back Flyes are a standing exercise for the rear shoulders and upper back. The arms begin extended in front of the body and move outward until they reach the sides. Band resistance increases as the hands move farther apart, making control near the end of the repetition especially important.
Training context
Keeping Band Back Flyes controlled
A secure anchor and consistent starting distance help each repetition feel the same. Standing farther from the anchor creates more initial tension, while moving closer reduces it.
The movement should come from the shoulders and upper back rather than from leaning backward or bending the elbows. Choose a band that allows you to reach the sides without losing your upright position.
Technique overview
Open the arms without leaning back
Anchor the band securely and hold the handles with your arms extended at shoulder height. Stand tall, keep a slight bend in the elbows, and move the arms outward until they are in line with the torso. Pause briefly, then return slowly as the band pulls inward. Avoid shrugging or allowing the ribs to lift as the resistance increases.
Treat this as an overview and use a range, pace, and setup you can control.