10 Best Back Flyes - With Bands Alternatives for Shoulder Workouts

The 10 Best Back Flyes - With Bands Alternatives

10 substitutes, ranked by how closely each one matches Back Flyes - With Bands on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Band Reverse Fly

   94% match

   Delts · Beginner · Isolation

   Pick this when you want to work the delts with more balance to manage.

   • Band

   How to perform it

   1. Attach the band to a stationary object at chest height.
   2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
   3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
   4. Squeeze your shoulder blades together at the top of the movement.
   5. Slowly lower your arms back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Back Flyes - With Bands
   • Equipment: a band, the same as Back Flyes - With Bands
   • Body position: standing, the same as Back Flyes - With Bands
   • Balance: harder to stay steady on than Back Flyes - With Bands
2. 

   2. Band Pull Apart

   91% match

   Delts · Beginner · Isolation

   The same equipment, taken with an overhand grip.

   • Band

   How to perform it

   1. Begin with your arms extended straight out in front of you, holding the band with both hands.
   2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
   3. 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.
   4. Pause as you complete the movement, returning to the starting position under control.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Back Flyes - With Bands
   • Equipment: a band, the same as Back Flyes - With Bands
   • Body position: standing, the same as Back Flyes - With Bands
3. Play demonstration

   3. Dumbbell Rear Delt Raise

   88% match

   Delts · Beginner · Isolation

   A good swap when you have dumbbells to work with, and it still works the delts.

   • Dumbbell

   How to perform it

   1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the floor.
   4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Back Flyes - With Bands
   • Equipment: free weights, not a band
   • Body position: standing, the same as Back Flyes - With Bands
   • Balance: harder to stay steady on than Back Flyes - With Bands

4. 4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

   85% match

   Delts · Intermediate · Isolation

5. 5. Dumbbell Rear Lateral Raise (Support Head)

   85% match

   Delts · Beginner · Isolation

6. 

   6. Sled Reverse Flye

   85% match

   Delts · Intermediate · Isolation

   Pick this when you want a harder version that still works the delts.

   • Other

   How to perform it

   1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
   2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
   3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
   4. Return to the starting position, taking a couple steps back to take the slack out of the line.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Back Flyes - With Bands
   • Body position: standing, the same as Back Flyes - With Bands
7. Play demonstration

   7. Cable Cross-over Revers Fly

   84% match

   Delts · Intermediate · Isolation

   A good swap when you have a cable machine to work with, and it still works the delts.

   • Cable

   How to perform it

   1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
   2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
   3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
   4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
   5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: delts, the same as Back Flyes - With Bands
   • Equipment: a cable, not a band
   • Body position: standing, the same as Back Flyes - With Bands

8. 8. Dumbbell Rear Fly

   84% match

   Delts · Beginner · Isolation

9. 9. Dumbbell Reverse Fly

   84% match

   Delts · Beginner · Isolation

10. 10. Reverse Flyes

    84% match

    Delts · Beginner · Isolation