Back Flyes - With Bands

What it is

This exercise targets the muscles of your rear shoulders, helping to build strength and improve posture. You perform a controlled pulling motion using resistance bands, which also activates your middle back and triceps. It is a compound movement designed to enhance shoulder stability and definition. You will anchor a resistance band to a stable object and pull it open.

Technique tips

• Keep a slight bend in your elbows throughout the movement.
• Maintain your arms parallel to the floor at all times.
• Exhale as you pull the band open; inhale as you return.
• Control the eccentric phase; do not let the band snap back.
• Ensure the band is anchored securely at chest height.
• Focus on squeezing your shoulder blades together at the peak.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.