Step by step instructions, muscle activation and variants for the Band Alternate Low Chest Fly.
A resistance band chest fly performed from a low anchor point, alternating arms to work each side of the chest independently. The upward arc of motion emphasizes the lower and middle chest while the alternating rhythm challenges stability and coordination.
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The Band Alternate Low Chest Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.