Back to Exercises
StrengthBeginner
Back Flyes - With Bands
Equipment
Resistance Bands
Target Muscles
Shoulders
Category
Strength
Muscle Group
Shoulders
Force Type
pull
Mechanics
compound
Target Muscles
Shoulders
Secondary Muscles
Middle backTriceps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Holding your breath during the movement
- •Not using the full range of motion
- •Using momentum instead of controlled muscle tension
Safety Tips
- •Start with a weight you can control, not your one-rep max
- •Maintain proper posture and alignment throughout the movement
- •Use a spotter or safety racks when lifting heavy
Variations
- •Anchor the band higher or lower to change the resistance curve
- •Slow down the eccentric to maximise band tension
- •Double up bands for progressive overload
Alternatives
- •Choose another exercise that targets the shoulders
Progressions
- •Master the basic form with bodyweight before adding external load
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
- •Record yourself to check your form
Pro Tips
- Stay tight throughout — brace your core before every single rep
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension