Back Flyes - With Bands

The Back Flyes - With Bands is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbandspullcompound
Back Flyes - With Bands - starting position

Starting position

Back Flyes - With Bands - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Middle Back Triceps

The shoulders handles the primary load during this movement. The middle back and triceps assist as stabilizers throughout the range of motion.

How to Back Flyes - With Bands

  1. 1

    Run a band around a stationary post like that of a squat rack.

  2. 2

    Grab the band by the handles and stand back so that the tension in the band rises.

  3. 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. 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. 5

    After a pause, go back to the original position as you inhale.

  6. 6

    Repeat for the recommended amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Back Flyes - With Bands work?

The Back Flyes - With Bands primarily works the Shoulders. Secondary muscles include the Middle Back, Triceps, which assist during the movement.

Is the Back Flyes - With Bands good for beginners?

Yes, the Back Flyes - With Bands is suitable for beginners. Start with light weight to master the 6-step form before adding load.

What equipment do I need for the Back Flyes - With Bands?

You need bands to perform the Back Flyes - With Bands. Most commercial gyms will have this available.

Track Your Progress

RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.

Download for iOS