Reverse Flyes with a Band

A Dynaband or tube is an inexpensive and portable yet extremely versatile piece of equipment. I highly recommend having at least one (if not a few of various tensile strengths). This move of the week works the mid and upper back area (upper and mid trapezius muscles, rhomboids, rotator cuff muscles, posterior deltoids, and the entire shoulder girdle in general. Standing with feet hip width apart, knees slightly bent, pelvis tucked and abs engaged, hold the band at chest level with hands gripping about shoulder width apart. Make sure that in this starting position there is NO slack in the band (otherwise it will be too easy). Keeping your shoulder blades pressed down and back; chest out; stretch the band horizontally, squeezing the shoulder blades together (like they’re pinching your spine) in one count as you exhale. Then return the band to starting position in 3 counts while you inhale. Repeat this 15-20 times for 2-3 sets.

Notes: Try not to arch the lower back or shrug the shoulders to complete the move. This tends to occur as your muscles fatigue so you’re better off to stop then to continue in poor form. Keep the arms straight with a slight bend in the elbow and imagine the arm is fixed this way. In other words, the elbow joint should NOT be moving at all, the movement of the arms comes only from within the shoulder socket.

Modifications: Make it Easier: You can do this seated, which takes some pressure off the lower back and legs. Use a thinner band or lengthen the band to make it easier. Make it Harder: You can do this same exercise and add in a regular squat or plie squat at the same time. You can do this exercise while HOLDING a squat the entire time. You can do this standing or squatting on one leg (make sure you do same number of reverse flyes on each leg to stay balanced). You can use a thicker band or shorten the length of the band to make it more difficult.