Band Bent-Over Rear Lateral Raise
Band Bent-Over Rear Lateral Raise Exercise Description
The band bent-over rear lateral raise (band reverse fly) targets the posterior deltoid through shoulder horizontal abduction while your torso is set in a hip-hinged position. Secondary contributors include the middle and lower trapezius and the rhomboids, with the rotator cuff stabilizing the shoulder joint. The goal is to move the arms, not the trunk, keeping a neutral spine and steady scapulae for clean shoulder motion. A resistance band provides smooth, continuous tension, so control both the lift and the return. Expect to feel work along the back of the shoulder, not the upper traps or lower back. Keep the movement precise, aligned with the shoulders, and free of momentum.
- Muscle Groups: Delts, Shoulders
- Target Muscles: Deltoid - Posterior
- Assisting Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Subscapularis, Supraspinatus, Teres Minor
- Body Area: Upper Body
- Body Parts: Shoulders
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors
- Joint Involvement: Single-joint
- Muscle Location: Rear Shoulder
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Band Bent-Over Rear Lateral Raise Exercise
‘- Stand on the band with feet hip-width; hold the ends with a neutral grip and wrists straight.
– Set ribs down, brace lightly, and draw shoulders gently down and back.
– Hinge at the hips with a slight knee bend; maintain a neutral spine and neck.
– Let arms hang under the shoulders with a soft elbow bend and palms facing each other.
– Initiate by leading with the elbows, raising arms out in an arc to shoulder level.
– Keep shoulders away from ears; avoid shrugging or rotating the torso.
– Pause briefly with forearms in line with the shoulders; keep the neck relaxed.
– Lower slowly along the same path until tension remains on the band.
– Maintain steady torso angle, even pressure through the feet, and smooth breathing.
– Adjust band length/hand position only enough to allow full, controlled range.
Band Bent-Over Rear Lateral Raise Tips
‘- Stand on the band with feet hip-width, holding the ends with a neutral grip and wrists straight.
– Set ribs down, brace lightly, and draw the shoulders gently down and back before hinging.
– Hinge at the hips with a slight knee bend, keeping a neutral spine and neck and a steady torso angle.
– Let the arms hang under the shoulders with a soft elbow bend and palms facing each other before each rep.
– Initiate each raise by leading with the elbows, lifting the arms in an arc to shoulder level.
– Keep shoulders away from the ears and avoid shrugging or rotating the torso as you lift.
– Pause briefly at the top with the forearms in line with the shoulders, keeping the neck relaxed.
– Lower the arms slowly along the same path, maintaining band tension and controlling both the lift and return.
– Maintain even pressure through the feet and smooth breathing throughout the movement.
– Adjust band length or hand position only enough to allow a full, controlled range without using momentum.
Band Bent-Over Rear Lateral Raise Beginner Introduction
The band bent-over rear lateral raise (band reverse fly) is a resistance-band exercise that highlights the back of the shoulders while the body is angled forward from the hips. The arms travel out to the sides against the band, so the shoulders guide the action while the torso stays relatively steady. A band adds a constant pull throughout, so both the upward and downward phases of the movement remain smooth and deliberate rather than jerky or rushed.
Most of the effort centers on the rear shoulders, with strong support from the upper back, including the mid-back muscles between the shoulder blades and the lower portion of the traps. Small stabilizing muscles around the shoulder joint contribute by helping the joint stay centered as the arms move. The spine is arranged in a long, natural line, and the shoulder blades glide with control instead of shrugging toward the ears. This creates a precise, shoulder-level arc that emphasizes clean motion over momentum, with minimal strain on the neck or lower back.