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Band Reverse Fly Alternative

12 substitute exercises that target the same muscles

1
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
2
Palm Press Back demonstration

Palm Press Back
3
Lying Prone W to Y demonstration

Lying Prone W to Y
4
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
5
Cable Crossover Reverse Fly demonstration

Cable Crossover Reverse Fly
6
Ring Reverse Fly demonstration

Ring Reverse Fly
7
Band Standing Rear Delt Row demonstration

Band Standing Rear Delt Row
8
Resistance Band Half Kneeling Face Pull demonstration

Resistance Band Half Kneeling Face Pull
9
Lever Seated Reverse Fly demonstration

Lever Seated Reverse Fly
10
Ring Rear Delt Row demonstration

Ring Rear Delt Row
11
Dumbbell Reverse Fly demonstration

Dumbbell Reverse Fly
12
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Band Reverse Fly trains

Primary Deltoid Posterior Rhomboids

Secondary Infraspinatus Trapezius Lower Fibers Trapezius Middle Fibers

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