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Resistance Band Internally Rotated Chest Fly
A resistance band chest fly variation with internal shoulder rotation that targets the chest muscles for upper body hypertrophy and strength; emphasizes inner chest activation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders, Triceps
Popularity Score
6
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
9/10Mid Chest, Lower Chest
Shoulders
5/10Anterior Delts
Triceps
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Anchor resistance band at chest height behind you. Stand facing away with feet shoulder-width apart, hold ends with palms facing down for internal rotation, arms extended out to sides at shoulder height.
- Step forward to create tension in the band.
- Keep slight bend in elbows and maintain internal rotation with thumbs pointing down.
- Squeeze shoulder blades together as you bring hands forward in an arc to meet at chest level.
- Pause briefly at the center.
- Slowly return arms to starting position while resisting the band's pull.
- Repeat for desired reps.
Coaching Tips
Form Cues
- Keep elbows soft.
- Thumbs down throughout.
- Squeeze at center.
- Control the return.
Breathing
Inhale as you extend arms back; exhale as you bring hands together and squeeze.
Tempo
2-1-1
Range of Motion
Arms move from shoulder height out to sides until hands nearly touch at midline, elbows slightly bent throughout.
Safety
Safety Notes
- Avoid if shoulder instability present.
- Use lighter band if form breaks.
- Maintain neutral spine.
Spotting
No spotter needed; self-spot by reducing band tension if fatigued.
Common Mistakes
- Allowing elbows to lock out.
- Excessive forward lean.
- Dropping shoulders.
- Using momentum instead of control.
When to Avoid
- Shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder horizontal adduction to midline
Build Up First
- Basic standing posture control
Also known as
Band Internal Rotation Fly, Resistance Internal Chest Fly, Rotated Band Pec Fly
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