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Resistance Band Low Chest Fly
A resistance band isolation exercise targeting the upper chest via horizontal adduction to build strength and definition; emphasizes constant tension for hypertrophy and upper body sculpting.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps
Accessory Muscles
Abs
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
10/10Upper Chest, Mid Chest
Shoulders
6/10Anterior Delts
Biceps
3/10Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band low to a stable point like a door bottom or rack. Stand facing away with feet staggered, grasp handles with palms forward, and extend arms out to sides slightly down with elbows bent.
- Pull arms up and across body in an arc toward chest center.
- Squeeze chest at peak contraction.
- Slowly return arms to start while resisting band tension.
- Maintain slight elbow bend throughout.
- Keep core tight and body stable.
Coaching Tips
Form Cues
- Squeeze chest hard
- Elbows soft, not locked
- Arc motion, hug a tree
- Controlled return
- Stable stance
Breathing
Inhale during return phase; exhale as you pull and squeeze.
Tempo
3-1-2
Range of Motion
From arms extended low with chest stretch to hands meeting at chin level with full adduction.
Safety
Safety Notes
- Choose appropriate band resistance
- Avoid jerky movements
- Stop if shoulder pain occurs
- Warm up shoulders first
- Maintain neutral spine
Spotting
Not required; bands provide self-limiting resistance.
Common Mistakes
- Using momentum to swing
- Locking elbows
- Overstretching shoulders
- Leaning back for leverage
- Incomplete range
When to Avoid
- Shoulder impingement
- Recent pectoral strain
- Elbow joint issues
Flexibility Needed
- Shoulder horizontal adduction
- Basic shoulder flexion
Build Up First
- Familiarity with chest fly motion
- Proper band handling
Also known as
Band Low-to-High Fly, Resistance Band Upper Chest Fly, Low Anchor Chest Fly
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