Bands Reverse Fly is a great exercise that targets the shoulders muscle (the rear delt) as the primary mover. The exercise will be explained in detail along with video and image demonstrations to know exactly how to get the most out of this shoulder exercise.
Fitness level:
Beginners
Needed Equipment:
Set-Up
Anchor: Secure the band(s) to the door with the door anchor at chest height.
Bands: Attach a handle to each end of the band(s).
Body Positioning: Grip a handle in each hand and stand 3 to 4 feet away from the door while facing the door. Keep your chest up, head straight and legs slightly bent. Your arms should be straight, pointed towards the anchor, with elbows at shoulder height and palms facing in.
Movement
Common Mistakes
1- Moving the arm below 90 degrees (it will hit the upper back if you do that)
2- Not keeping the back straight.
3- Doing the movement too fast, especially on the negative side of the movement.
4- Bending the elbows during the shoulder movement.
Alternative Exercises
Seated Bent-Over Raise
Bent Cable Side Lateral Raise
Cable Rear Delt Fly
Bent Over Rear Delt Raise
Reverse Machine Flyes
Face Pull
Bands Seated High Row
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