Anatomical drawing of the upper back muscles

The reverse fly exercise mainly works the back of the shoulders and the upper back muscles. A picture of the upper back muscles are shown below. By using Thera-Band® to perform a reverse fly, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on decrease resistance, grasp it closer to the ends.

 

 

 

 

 

 

 

 

 

 

Begin by swinging the Thera-Band® around a very sturdy pole or other anchor. Give the Thera-Band® a few tugs to insure the sturdiness of your anchor. Position your chair a few feet away so that the Thera-Band is not too slack or too tight when reaching for it. Grab one end of the Thera-Band® in each hand with palms facing each other. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Position the Thera-Band® so that it is at an equal height with your shoulders. Exhale and pull the Thera-Band® out towards your side in an arching motion, without bending your elbows. When your elbows are in line with your shoulders, inhale and return the Thera-Band® to starting position. Repeat this process 8-12 times for 3 sets.

A woman is seated demonstrating a start position for a Reverse Fly with Thera-Band® exercise

A woman is seated demonstrating an end position for a Reverse Fly with Thera-Band® exercise