Back Flyes - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
Starting position
End position
How to Do Back Flyes - With Bands
- Run a band around a stationary post like that of a squat rack.
- Grab the band by the handles and stand back so that the tension in the band rises.
- 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.
- 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.
- After a pause, go back to the original position as you inhale.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Back Flyes - With Bands
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Reverse Flyes
A beginner isolation strength exercise that works the shoulders, using dumbbells.
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2
Reverse Machine Flyes
A beginner isolation strength exercise that works the shoulders, using a machine.
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3
Shoulder Press - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
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4
Lateral Raise - With Bands
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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5
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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6
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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7
Reverse Flyes With External Rotation
An intermediate isolation strength exercise that works the shoulders, using dumbbells.
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8
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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9
Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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10
Bent Over Low-Pulley Side Lateral
A beginner isolation strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do back flyes - with bands work?
Back Flyes - With Bands primarily works the shoulders. The upper back and triceps assist as secondary muscles.
What equipment do I need for back flyes - with bands?
Back Flyes - With Bands uses resistance bands.
Back Flyes - With Bands: is it suitable for beginners?
Yes. Back Flyes - With Bands is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of back flyes - with bands?
Reverse Flyes, Reverse Machine Flyes, Shoulder Press - With Bands train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my back flyes - with bands reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; back flyes - with bands can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Back Flyes - With Bands with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.