Back Flye Using Resistance Bands and a Post

a.k.a. Back Flies, Rear Delt Fly, Rear Delt Flyes, Rear Delt Flies

Differentiation: Mechanics

This variation of Shoulder Flyes is unique. Here is how: a double-handle resistance band looped around a sturdy post. As you pull the bands farther and make them thinner and longer,| the amount of resistance your rear deltoids feel increases. This increased resistance adds to the overall definition of your shoulders. You also stand for this exercise. Standing allows you to generate more power. Using more power increases the strength of your rear deltoids.

Starting Position

To get into starting position, do this...

1) Obtain elastic exercise bands (the kind with handles).

2) Locate a post.

3) Loop the exercise band around a sturdy post - such as that of a squat rack or pull-up station. Assure an equal length of band is on your left and right side.

4) Stand facing the post.

5) Grasp a handle in each hand.

6) ...with your palms facing each other.

7) Step a few steps back so there is tension on the bands.

8) Raise your hands and extend them so they are straight in front of your body (and level with your chest.)

9) Your arms and torso should form a 90-degree angle.

10) Place your feet flat on the floor shoulder-width apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you pull the handles to your sides and back...

3) ...until you feel your back muscles stretch.

4) This is the ending position.

5) When your arms are extended reached your sides, squeeze the back of your shoulders and middle back and hold this position pause for a count of one second.

6) Then, inhale as you slowly return to the starting position.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms and back straight at all times.

Keep your arms straight while pulling, to properly work your shoulders and not your arms.

When your arms are fully extended outward, your palms should face forward.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

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