How to do it
- Stand tall and hold the band at shoulder height with straight arms, hands about shoulder-width apart.
- Keep the ribs down and the shoulders away from the ears.
- Pull the band apart until it touches the chest, sweeping the arms out to the sides.
- Return slowly to the start.
Common mistakes
- Bending the elbows.
- Arching the lower back to finish the rep.
- Letting the band snap back.
Breathing and tempo
Breathe out as you lift and in as you lower. Lift in about 1-2 seconds, pause briefly where the muscle is shortest, and lower in 2-3 seconds.
Make it harder or easier
Harder: A thicker band, or a narrower starting grip.
Easier: A lighter band, or a wider grip.
Sets and reps
Beginners: 2-3 sets, stopping each 2-3 reps short of failure.
Building muscle: 3-4 sets of 8-20 reps, stopping 0-2 reps short of failure. Past 20, move to the harder version.
Safety
- Check the band for nicks; a snapping band can hit the face.
Swaps
Full gym: Rear delt fly, Face pull
Dumbbells and a bench: Rear delt fly