Wall Rear Delt Band Fly
How to Do the Standing Rear Delt Fly Band - Wall Anchored | In-Depth Guide [VISUAL LEARNERS] Beginner
Proper Form, Common Mistakes, & Variations | Home Resistance Training
WHAT DO YOU WANT TO SEE?
QUICK DEMO
QUICK DEMO
MUSCLES THIS WORKS
MUSCLES
MAIN MUSCLES WORKED IN the Standing Rear Delt Band Reverse Fly
Rear Deltoid
OTHER MUSCLES WORKED:
- Mid and lower trapezius
- Rhomboids
- Latissimus dorsi
- Serratus anterior
- Pectoralis
- Lateral deltoid
WHAT WE'RE DOING TODAY
WHAT & WHY
BENEFITS OF TRAINING THE rear deltoid
WHAT
WHAT WE'RE DOING TODAY
Other names for this exercise: Standing Rear Delt Raise
ALL WE'RE DOING:
Holding the ends of a band in front of us, we're just going to pull our arms out to our sides.
The standing rear deltoid fly band - wall anchored works the muscle on the back of the shoulder. With this shoulder exercise, you can strengthen and tone your posterior delts to prevent rounding shoulders and create a hunched-free look.
To target the rear (or posterior) part of the deltoid muscle the arm is lifted up to about the level of the shoulder and moved back, and slightly behind the torso.
Something I like about this exercise is it's one of the few exercise to work the back of our shoulder in a standing position. Why is this great? Because being bent over is a more challenging position for our body to hold! Nice to have a break once in awhile.
This exercise is a nice change from the movements that move the arm forwards or up. The backward movement of the arm works many of the muscles of the upper back, and moving the straight arm back will stretch the muscles on the front of the chest and the biceps. This feels good after sitting at a computer all day - it can be used to loosen up knots in your upper back by increasing blood flow to the area.
WHY BOTHER DOING IT?
WHY
WHY DO WE EVEN CARE?
THE BACK OF THE SHOULDER MATTERS TOO
The muscles on the back of the upper body are frequently overlooked in exercise programs. A lot of time is spent on exercises that involve lifting the arms up, pushing them forward, and pulling them down. It is important to include exercises that target the muscles of the back of the body in order to balance out the exercises that focus on the muscles in the front of the body.
Some of the most important muscles of the upper body are the muscles that attach to the shoulder blades (of which the rear or posterior delt is one). These muscles are responsible for keeping the shoulders healthy, the ability to move your arm through its full range, and hold you in upright posture. Overworking the muscles on the front of the body and underworking the muscles on the back of the body can lead to a stooped posture, upper back, neck and shoulder pain.
It is extremely rare that we only use one muscle at a time. Most movements involve many muscles working in coordination. This is especially true for movements of the arm. The main job of the shoulder is to move and position the hand. Moving the arm involves coordination between the arm and the shoulder blade. This exercise is good for targeting the muscles that control the movements of the arm and the shoulder blade and training them to work together for healthy arm movement.
EVERYDAY LIFE
EVERYDAY LIFE &
MUSCLE FUNCTION
HOW WE USE OUR posterior delts IN EVERYDAY LIFE
1. REACHING BEHIND THE BODY
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- Tending a kid in the back seat
- Reaching into the back pocket
- Bringing the arm back to throw a ball (overhand)
2. PULLING
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- Pulling a car door shut
- Pulling a refrigerator door open
3. ROTATING THE UPPER ARM SO THAT THE SOFT UNDERSIDE IS FACING FORWARD AND/OR UP (EXTERNAL ROTATION)
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- Reaching the back of your head for washing, brushing your hair
- Pulling a shirt off over your head
- Reaching the top of a zipper
- Scratching your upper back
- Turning your outstretched arm with the palm up (need shoulder external rotation and forearm supination)
- Receiving change in the palm of the hand
4. WORKS WITH THE ANTERIOR, AND MIDDLE FIBERS OF THE DELTOID TO STABILIZE THE SHOULDER JOINT DURING ALL ARM MOVEMENTS.
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- Improves the ability to lift and carry heavy objects (the arm has a stable base to work off of).
- Injury prevention
STARTING POINTERS
Starting Pointers
This version of the banded rear deltoid fly works both arms at the same time. Working both arms into full extension will provide a nice stretch to the chest and bicep muscles that tend to get tight from being in a seated or forward slouched position during your daily activities.
HOW TO FEEL WHAT MUSCLE IS WORKING
How to Feel What Muscle is Working
Take your opposite hand and place it on top of your shoulder. You should feel a hard, flat surface right on top close to the shoulder joint. That is part of the shoulder blade called the acromion process. Drop your fingers right below the bony ridge. Hold your upper arm up out to the side a little more than halfway between being right by your side and being at shoulder level (approximately 50 - 60 degrees of abduction) with the elbow bent. Push the upper arm back. You should feel the rear fibers of the deltoid activate under your fingers. It can help to push your elbow into the back of the chair or a wall.
HOW TO DO THE EXERCISE
LOOKS
HOW the Standing Rear Delt Band Fly SHAPE OUR BODY
Toned, balanced, capped shoulders, good posture.
PROPER FORM
PROPER FORM: Rear Delt Band Fly - Wall Anchored
EQUIPMENT, SETS & REPS
EQUIPMENT
Main set (3: Light/Med/Heavy)
X-Heavy Band (I recommend getting this too if you plan to use resistance bands frequently).
SUGGESTED STARTING WEIGHT FOR WOMEN:
Light to moderate resistance bands
SETS & REPS:
2 sets of 8 reps
PACE:
Moderate pull back, speed for pull back, and slow controlled return to start.
WAYS TO ADJUST RESISTANCE FOR BANDS:
- Double them up - fold them over or use two.
- Shorten or lengthen them.
BODY POSITION
BODY POSITION FOR THE Standing Rear Delt Band Fly
BAND: Mount the resistance band at mid-chest height - in a straight line from your working hands when your arms are in the starting position. Stand facing the band.
FEET: Shoulder width apart, toes pointed forward.
BODY STANCE: Knees slightly bent, neutral spine (includes neck), sternum lifted, chest wide to begin.
ARMS: Lifted to the front at shoulder level or slightly lower - it should be comfortable. Your elbows are straight but soft or slightly bent if it is more comfortable. Hands shoulder width or wider - the rear deltoid will be working more as your arms move out and back.
HAND: Hold one end of the band in each hand with a neutral grip: palms facing in - see variations below for options.
HOW TO DO
HOW TO DO the Standing Rear Delt Band Reverse Fly
CUE: Engage your abdominals to prevent your back from arching as you pull back.
Pull your shoulder blades in towards your spine and down.
Pull your arms out to the sides (horizontal abduction) and slightly behind your torso.
Hold at the end of your range and then control the pull of the band as you move your arm back to the starting position.
Begin the next rep.
HOW TO SAFELY GET OUT OF THE EXERCISE
From the starting position, release the band.
COMMON MISTAKES
COMMON MISTAKES
WHAT TO AVOID WITH THE Standing Rear Delt Band Fly
KEY TIP:
Guess what? Good news! Many avoids are the same for most movements. Once you learn the basics, there's really only a few extra avoids for each individual movement.
1. Avoid Arching Low Back
AVOID: Arching your low back.
WHY NOT?
- Pressure or discomfort in your low back.
- Can cause low back joint injury, muscle strain, or damage over time.
WHAT TO DO:
- Troubleshooting suggested fixes
- Poor core strength: activate your abdominal muscles, or choose a position with more support.
2. Avoid Rounding Low Back
AVOID: Rounding (flexing) your back.
WHY NOT?
- Can lead to muscle strain or low back joint injury.
- Will decrease the activation of the targeted muscles.
WHAT TO DO:
- Maintain a neutral spine position.
- This can be a result of poor back extensor strength
- Choose a position with more support.
3. Avoid Bending Wrist
AVOID: Bending at the wrists.
WHY NOT?
- Poor alignment (bent forward or backward) or repetitive movement through the wrist can lead to joint and/or soft tissue irritation or injury over time.
WHAT TO DO:
- Your wrists should be in line with your forearm and should be still throughout the exercise.
4. Avoid Too Much Resistance
AVOID: Too much resistance.
WHY NOT:
- The deltoid will become most active towards the end of the movement when the upper arm is behind your shoulder joint. Increasing the weight may prevent you from being able to get to this position.
- Increasing the weight can put too much strain on the front of the shoulder joint at the end of its range of shoulder extension.
5. Avoid Locking Knees
AVOID: Straightening or locking the knees of standing legs
WHY NOT?
- This tends to decrease the lumbar curve, pull on the hamstrings and decrease the muscle activity of the legs. Locking the knees puts stress on the knee joint and can make it more difficult to maintain a neutral spine.
- Pressure or discomfort in the low back or knees.
WHAT TO DO:
- The knees should be soft.
6. Avoid Tensing Neck Muscles
AVOID: Using your neck muscles.
WHY NOT?
- This can lead to neck strain, injury or damage over time.
- You may feel neck discomfort, find that you are pressing down with your head, or gripping with your neck muscles.
- Prevents you from using the correct muscles.
WHAT TO DO:
- Gripping neck muscles in an attempt to stabilize the shoulders: relax the neck and activate the core muscles more, activate the scapular stabilizers in retraction and depression.
- The neck should be neutral and relaxed, with space between the earlobe and top of the shoulder.
VARIATIONS
VARIATIONS
VARIATIONS OF the Rear Delt Band Fly
Palms Down
palms down Rear delt band fly
Pronated grip: Do the same exercise but with your palms facing down - this will get a little more muscle activation of one of your rotator cuff muscles, the subscapularis, and another small muscle in your back the teres major.
Palms Up
Palms Up Rear Delt Band Fly
Supinated grip: palms facing up and upper arm facing up (external rotation of the upper arm )- this will get even more rear deltoid than usual, along with more of 2 of the rotator cuff muscles, the infraspinatus and teres minor.
Stability Ball
Seated on stability ball rear delt band fly
Sit on a stability ball. The stability ball will be easier than standing but more challenging than a chair.
Mount the resistance band at mid-chest height (when seated)- in a straight line from your hand is when the arms are in the starting position. Sitting facing the band.
Feet: 6-8 inches apart, toes pointed forward.
Sit up tall with a neutral spine.
Seated on chair
Seated on chair rear delt band fly
Sit on a chair. The chair will be the easiest.
Mount the resistance band at mid-chest height (when seated)- in a straight line from your hand is when the arms are in the starting position. Sitting facing the band.
Feet: 6-8 inches apart, toes pointed forward.
Sit up tall with a neutral spine. If you are using a chair with a back, avoid leaning back.
Kneeling
Kneeling rear delt band fly
SCIENCY STUFF
SCIENCY STUFF
SPIFFILICIOUS FACTS ABOUT MUSCLES & MOVES
The rear portion of the deltoid originates on the scapula (shoulder blade), crosses the shoulder joint at the back and attaches on the humerus (upper arm bone). The muscle moves the arm back from being in front of the body and externally rotates the arm. It is most active when the arm is lifted out to the side and away from the body (in abduction - so the arm is moving closer to horizontal abduction and extension).
ALLLL MUSCLES & WHEN
ALL MUSCLES WORKING & WHEN DURING THE Standing Rear Delt Band Fly - wall anchored
The legs and torso muscles work to stabilize the body as the band is pulled back.
The movement begins with retraction and depression of the shoulder blades by concentric contraction of the mid and lower traps, rhomboids, serratus anterior, lats, and pectorals. The triceps is active (mostly isometrically) to prevent the elbow from bending under the pull of the band.
The scapular retractors and depressors will stabilize the shoulder blade isometrically. The posterior deltoids, teres major, (triceps - if the load is heavy) will contract concentrically to pull the arm up out to the side and back. The rectus abdominis, and transverse abdominis will contract when the arms go back to keep the spine in neutral.
The deltoid works eccentrically to lower the arm back to the beginning position for the next rep.
PIN IT FOR LATER!
