Lying Reverse Fly

Exercise Information

Exercise Name:Lying Reverse Fly
Resistance Band Type:A flat resistance band
Equipment Required:A bench to lie on (optional)
Body Parts Exercised:Back and shoulders

Exercise Procedure

Exercise Start Position
  1. Lying face-up on a bench (or on the floor if a bench isn’t available) with one leg extended in the air above you.
  2. Wrap the resistance band around the extended leg and grasp one end of the resistance band in each hand. Extend your arms toward your extended foot with a slight bend at your elbows. The length of the resistance band should be such that there is tension at this start position.
Exercise End Position
  1. Arms slightly bent and extended to the side of your body.
Exercise Start Position
Exercise End Position
  1. Pull the resistance band downwards whilst maintaining the slight bend at your elbow until you reach a position with your arms extended to the side of your body.
  2. Then return your arms to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Breathe out as you push up and breathe in as you bend your arms.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Lying Reverse Fly Demonstration Video