Video Coming Soon
We're working on adding video demonstrations for this exercise.
Resistance Band Alternating Chest Fly
Resistance band alternating chest fly is an isolation exercise targeting pectorals with constant tension, mimicking cable flies through horizontal adduction. It builds chest hypertrophy and strength; ideal for home workouts or gym finishers.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders, Biceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
5/10Anterior Delts
Biceps
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band at chest height to a sturdy point. Stand facing away, step forward for tension, extend arms out to sides with slight elbow bend.
- Bring one arm across body in an arc toward midline.
- Squeeze chest at peak contraction.
- Pause briefly while contracting pectorals.
- Slowly return arm to start, resisting band tension.
- Alternate to the other arm.
- Maintain stable core and upright posture.
Coaching Tips
Form Cues
- Squeeze chest hard
- Elbows slightly bent
- Arc motion, not straight
- Control the return
- Stay stable, no twist
Breathing
Inhale as you return to start; exhale during the contraction phase while bracing core.
Tempo
3-1-2
Range of Motion
Extend arms from shoulder level to midline crossing, keeping slight elbow bend; avoid locking elbows or overstretching beyond comfortable shoulder position.
Safety
Safety Notes
- Secure anchor firmly to prevent slippage
- Use appropriate band resistance for form
- Avoid if acute shoulder pain present
- Engage core to maintain stability
- Do not snap band; control all phases
Spotting
Spotting not required; bands provide self-limiting resistance. Use lighter band if form falters.
Common Mistakes
- Locking elbows
- Using momentum to swing
- Overextending arms back
- Rocking body for assistance
- Poor anchor security
When to Avoid
- Shoulder impingement
- Pec strain
- Wrist instability
Flexibility Needed
- Shoulder horizontal adduction
- Elbow flexion tolerance
Build Up First
- Basic standing posture
- Familiarity with band tension
Also known as
Banded Alternating Pec Fly, Alternating Band Chest Fly, Single-Arm Resistance Band Fly
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Resistance Band Chest Fly
Bands
Chest
Resistance Band Low Chest Fly
Bands
Chest
Resistance Band High Chest Fly
Bands
Chest
Resistance Band Single-Arm Chest Fly
Bands
Chest
Resistance Band Chest Press
Bands
Chest
Resistance Band Internally Rotated Chest Fly
Bands
Chest
Resistance Band Chest Press Jack
Bands
Chest
Resistance Band Incline Chest Press
Bands
Chest
Resistance Band Decline Chest Press
Bands
Chest
Resistance Band Single-Arm Chest Press
Bands
Chest
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
