---
title: "Bent Over Rear Deltoid Fly Resistance Band"
description: "Stand with your feet shoulder-width apart, holding the ends of the resistance band anchored under your feet."
locale: en
slug: bent-over-rear-deltoid-fly-resistance-band
url: "https://hi.fitness/exercises/bent-over-rear-deltoid-fly-resistance-band"
primaryMuscle: "Rear delts"
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/89b519ea-bent-over-rear-deltoid-fly-resistance-band.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Bent Over Rear Deltoid Fly Resistance Band

Stand with your feet shoulder-width apart, holding the ends of the resistance band anchored under your feet.

## How to do it

1. Stand with your feet shoulder-width apart, holding the ends of the resistance band anchored under your feet. Hinge at the hips with a slight bend in your knees to bring your torso almost parallel to the floor.
2. Start with your arms hanging down towards the floor, palms facing back, and a slight bend in your elbows.
3. Raise your arms out to the sides, forming a "T" shape, keeping a slight bend in your elbows and leading with your elbows. Squeeze your shoulder blades together at the top of the movement.
4. Slowly return to the starting position. Repeat the movement for the desired number of repetitions.

## Form tips

- Maintain a neutral spine throughout the exercise to avoid straining your lower back.
- Keep your elbows slightly bent to avoid joint strain and focus on lifting with your shoulders.
- Use a controlled motion to raise and lower your arms, preventing any jerking movements.

## Similar exercises

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