Back Fly - With Bands

Back Flys with Bands is a resistance exercise targeting the upper back muscles, performed using resistance bands.

Instructions

1. Stand with feet shoulder-width apart.
2. Hold the handles of the resistance band with both hands.
3. Extend your arms straight in front of you at shoulder height.
4. With a slight bend in the elbows, pull the band apart by bringing your arms out to the sides.
5. Keep your core engaged and avoid shrugging your shoulders.
6. Pause briefly when your arms are fully extended to the sides before slowly returning to the starting position.

Benefits

• Strengthens the upper back muscles.
• Improves posture.
• Increases shoulder stability.
• Enhances upper body endurance.

Key Points

• Maintain a slight bend in the elbows.
• Keep your core tight throughout the exercise.
• Avoid shrugging your shoulders.
• Control the movement and avoid snapping the band.

Common Mistakes

• Shrugging the shoulders during the movement.
• Using too much resistance too soon.
• Allowing the band to snap back instead of controlling the return.
• Bending the elbows too much.