Standing Reverse Fly – ‘T’ & ‘Y’

Exercise Information

Exercise Name:Standing Reverse Fly – ‘T’ & ‘Y’
Resistance Band Type:A resistance band with handles/flat resistance band
Equipment Required:
Body Parts Exercised:Back, shoulders and arms

Exercise Procedure

Exercise Start Position
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be at chest height.
  2. Start in a straddle stance facing the anchor point with your legs slightly bent. Activate your core in order to maintain an upright posture.
  3. Grasp one end of the resistance band in each hand. The arms should be slightly bent and extended toward the anchor point with your palms facing inwards. There should be some tension in the resistance band at this starting point.
Exercise End Position
  1. Arms slightly bent and extended to the sides of your body.
Exercise Start Position
Exercise End Position
  1. Keeping your arms straight, pull the handles away from the anchor point and to the side of your body as far back as possible.
  2. Your arms should remain close to horizontal throughout the movement (‘T’). Alternatively, the arms may be extended to a higher position in the shape of a ‘Y’. You may alternate between a ‘T’ and a ‘Y’.
  3. Maintain an upright body position throughout the movement.
  4. Then slowly move your arms back to the start position and repeat.
Modification Options
  1. Move further from the anchor point to increase the difficulty of the exercise.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
  3. This exercise may also be performed with a single arm which will create far greater stress on your core to maintain your posture.
Technique Tips
  • Breathe out as you lift your arms up and breathe in as you lower 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.

Standing Reverse Fly – ‘T’ or ‘Y’ Demonstration Video