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

Back Flyes - With Bands
Primary Muscle
Delts
Equipment
Band
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Middle Back, Triceps
How to Perform Back Flyes - With Bands
  1. Run a band around a stationary post like that of a squat rack.
  2. Grab the band by the handles and stand back so that the tension in the band rises.
  3. 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.
  4. 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.
  5. After a pause, go back to the original position as you inhale.
  6. Repeat for the recommended amount of repetitions.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Compound

Ranked Back Flyes - With Bands Alternatives

Best Match
Band Reverse Fly

1. Band Reverse Fly

93.9% Match
Delts Band Beginner Isolation
How to perform this exercise
  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.
Band Pull Apart

2. Band Pull Apart

91.2% Match
Delts Band Beginner Isolation
How to perform this exercise
  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.
Dumbbell Rear Delt Raise

3. Dumbbell Rear Delt Raise

87.9% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

84.7% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
  2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
  3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
  4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
  5. Repeat the recommended amount of repetitions.
Dumbbell Rear Lateral Raise (support Head)

5. Dumbbell Rear Lateral Raise (support Head)

84.7% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  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 ground.
  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.
Sled Reverse Flye

6. Sled Reverse Flye

84.7% Match
Delts Other Intermediate Isolation
How to perform this exercise
  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.
Cable Cross-over Revers Fly

7. Cable Cross-over Revers Fly

84.1% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Rear Fly

8. Dumbbell Rear Fly

83.9% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the ground, palms facing each other.
  4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Dumbbell Reverse Fly

9. Dumbbell Reverse Fly

83.9% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down in front of you, palms facing each other.
  4. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the ground.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
Reverse Flyes

10. Reverse Flyes

83.9% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip).
  2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position.
  3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise.
  4. The arms should be elevated until they are parallel to the floor.
  5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.

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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