10 Best Back Flyes - With Bands Alternatives for Shoulder Workouts
If you can’t perform band back flyes, use movements that replicate horizontal abduction and scapular retraction to target the posterior deltoid. Good options include bent-over dumbbell reverse flyes, face pulls, prone T/Y raises, single-arm cable reverse flyes, and chest-supported rear-delt raises. Cue: lead with the elbows and pinch the shoulder blades on each rep.
Original Exercise: Back Flyes - With Bands
How to Perform Back Flyes - With Bands
- Run a band around a stationary post like that of a squat rack.
- Grab the band by the handles and stand back so that the tension in the band rises.
- Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
- As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
- After a pause, go back to the original position as you inhale.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Pull
- Movement type: Compound
Best Back Flyes - With Bands Alternatives
1. Band Reverse Fly
93.9% MatchHow to perform this exercise
- Attach the band to a stationary object at chest height.
- Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
- Keep your arms straight and lift them out to the sides until they are parallel to the ground.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back to the starting position.
2. Band Front Lateral Raise
89.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
- Keep your arms straight and lift the band up in front of you until your arms are parallel to the ground.
- Pause for a moment at the top, then slowly lower the band back down to the starting position.
- Repeat for the desired number of repetitions.
3. Band Y-raise
88.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing inwards.
- Keep your arms straight and lift them up and out to the sides, forming a 'Y' shape with your body.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
4. Band Front Raise
85.2% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the band in front of your thighs with your palms facing down.
- Keep your arms straight and slowly raise them forward until they are parallel to the ground.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
5. Dumbbell Lying On Floor Rear Delt Raise
81.2% MatchHow to perform this exercise
- Lie face down on the floor with a dumbbell in each hand, palms facing each other.
- Extend your arms straight out in front of you, keeping a slight bend in your elbows.
- Engaging your shoulder muscles, lift your arms up and out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower your arms back down to the starting position.
- Repeat for the desired number of repetitions.
6. Crucifix
75.4% MatchHow to perform this exercise
- In the crucifix, you statically hold weights out to the side for time. While the event can be practiced using dumbbells, it is best to practice with one of the various implements used, such as axes and hammers, as it feels different.
- Begin standing, and raise your arms out to the side holding the implements. Your arms should be parallel to the ground. In competition, judges or sensors are used to let you know when you break parallel. Hold for as long as you can. Typically, the weights should be heavy enough that you fail in 30-60 seconds.
7. Dumbbell Scaption
73.9% MatchHow to perform this exercise
- This corrective exercise strengthens the muscles that stabilize your shoulder blade. Hold a light weight in each hand, hanging at your sides. Your thumbs should pointing up.
- Begin the movement raising your arms out in front of you, about 30 degrees off center. Your arms should be fully extended as you perform the movement.
- Continue until your arms are parallel to the ground, and then return to the starting position.
8. Dumbbell Standing Around World
73.3% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Extend your arms straight out to the sides at shoulder height, palms facing down.
- Keeping your arms straight, slowly rotate your arms in a circular motion, bringing the dumbbells in front of your body and then overhead.
- Continue the circular motion, bringing the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
9. Arm Circles
73.3% MatchHow to perform this exercise
- Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
- Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
- Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
10. Band Pull Apart
71.2% MatchHow to perform this exercise
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
Why You Might Need a Back Flyes - With Bands Alternative
You may substitute band back flyes for several practical reasons: shoulder pain with band tension, lack of progressive overload, no bands available, or the need for greater scapular support during rehab. Bands create a variable resistance curve that can spike end-range stress; free weights or cables provide steadier tension and easier progressive loading. Choose substitutes that preserve horizontal abduction and external rotation to keep posterior deltoid activation high. Technique cue: focus on scapular retraction and a controlled eccentric (2–3 seconds) to maximize muscle time under tension while minimizing shoulder impingement.
How to Choose the Right Substitute
Select a substitute by matching plane of motion, loading options, and joint comfort. If you need progressive overload, pick single-arm cable or dumbbell reverse flyes where you can add weight incrementally. For shoulder rehab or mobility limits, choose chest-supported or prone variations to remove spinal load and force scapular control. If posture or mid-back activation is the priority, use face pulls to emphasize external rotation and mid-trap recruitment. Cue: prioritize exercises that allow you to lead with the elbows, maintain slight elbow bend, and retract the scapula at peak contraction.
Frequently Asked Questions
What muscles does Back Flyes - With Bands work?
Band back flyes primarily target the posterior deltoid while recruiting the infraspinatus, teres minor, rhomboids, and middle trapezius for scapular retraction. The movement emphasizes horizontal abduction and external rotation, so cue scapular pinch at the top of each rep to boost posterior-delt activation.
What is the best bodyweight alternative to Back Flyes - With Bands?
A practical bodyweight option is the prone T-raise or prone Y-raise on a bench or the floor. Lie face-down, thumbs up, lift your arms into a T or Y while squeezing the shoulder blades; keep the neck neutral and lead with the elbows to emphasize posterior delts and scapular control.
Can I build muscle without doing Back Flyes - With Bands?
Yes. Build posterior deltoid size by using any exercise that delivers progressive overload across the horizontal-abduction pattern—dumbbells, cables, machines, or bodyweight can all work. Focus on controlled eccentrics, full scapular retraction, and gradual increases in volume or load to drive hypertrophy.
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