Elbows bend during the pull
The horizontal abduction arc is lost; it becomes a row.
Overactive muscles
Biceps brachiiLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Band Reverse Fly
Coaching cues
- Anchor the band at chest height; hinge forward slightly; hold with both hands crossed
- Pull the band apart — horizontal abduction to a T position
- Squeeze the rear delts and mid-traps at end range; pause
- Return slowly; resist the band pulling the arms together
Common faults 2
Shoulders shrug on the pull
Upper traps elevate; rear delts and mid-traps are bypassed.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗