Rear Delt Fly (Resistance Band)
Also called Reverse Flyes (Resistance Band), Back Flyes (Resistance Band)
How to do it
Anchor the band at chest height in front of you and hold an end in each hand with arms extended. Squeeze your shoulder blades together to sweep your arms out wide, then return under control.
Setup
Anchor the band securely at chest or shoulder height and hold one end in each hand with arms forward. Match the band length, keep wrists neutral, elbows softly bent, and torso tall.
Where you should feel it
Across the rear shoulders and between the shoulder blades with tension increasing as the arms open, while the core keeps the body still. Do not turn it into a row.
When to use it
Use for portable rear-delt work, warm-ups, or higher-repetition upper-back volume. Smooth sets of 12-25 reps suit the rising resistance.