Exercises / Shoulder & scapula

Standing band back fly

Strength
Shoulder & scapula
Exercise band, Secure chest-height anchor

Pull both nearly straight arms out to the sides at chest height, combining shoulder horizontal abduction with scapular retraction.

Also called band reverse fly, band horizontal abduction.

Log this in Hazumo

Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Standing, facing the band anchor

Steps

Anchor the band at mid-chest height. Stand far enough back to keep light tension with both arms reaching forward.
Keep a soft bend in the elbows and pull the hands apart and back until the arms are in line with the shoulders.
Bring the hands forward slowly, without letting the shoulders shrug or the back arch.

Cues

Keep the ribs over the pelvis
Move the shoulder blades gently together as the arms open

Common mistakes

Arching the low back
Shrugging the shoulders
Snapping the band back to the start

Used for

Shoulder girdle strengthening
Scapular control training

Take care (1)

Keep the movement in a comfortable range when shoulder pain is present.

Evidence (1)

Shoulder horizontal abduction loads the posterior deltoid while scapular retraction uses the middle trapezius and rhomboids.1 2

References (2)

Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Reinold MM, Escamilla RF, Wilk KE. J Orthop Sports Phys Ther. 2009;39(2):105-117. Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature