The shoulder or deltoid is made up of three muscular heads: anterior (front), medial (middle), and posterior (rear). Each head plays a different role in how the shoulder moves. The rear deltoid fly mainly works the posterior portion of the shoulder, but each head assists with the movement.

This exercise gets its name because the arms "fly" out to the sides. To begin, anchor the resistance bands to any stationary object, preferably at chest level. Grasp the tubing handles, stand approximately 5 feet back, and place your arms out in front of your chest with hands together. Your feet can either be shoulder width apart or one in front of the other for added stability. Next, rotate the arms out and back as far as your body will allow. As the arms fly out and back, keep them in a fixed position (Note: It is okay to have a slight bend in the elbow, but keep the arms fixed at all times). Slowly return your arms back to the starting position and repeat. You should exhale as your arms fly out to the sides.