About this exercise
A chest fly performed with a resistance band anchored at a low point, pulling upward and inward in an arc to target the upper chest. The low-to-high arc closely mimics a cable crossover performed from a low pulley.
Band Low Chest Fly
Step by step instructions, muscle activation and variants for the Band Low Chest Fly.
EasyUpper chestMiddle chest
How to Perform
- Anchor a resistance band low to the ground or step on it near your feet
- Stand upright and hold the band in both hands with arms extended at your sides and slightly in front
- With a slight bend in the elbows, sweep both arms upward and inward in a wide arc until your hands meet at chest height
- Squeeze the upper chest at the top of the movement
- Slowly return your arms back down along the same arc with control
- Keep your torso tall and avoid leaning forward during the movement
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
BicepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Band Low Chest Fly
The Band 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.
You may also like
1-Board Press
Medium
TricepsMiddle chestFront shoulders
Above Head Chest Stretch
Bodyweight · Easy
Upper chestMiddle chestFront shoulders
Alternating Leg Downward Dog
Bodyweight · Easy
AbsGlutesFront shouldersUpper chestHamstringsCoreRear shouldersSide shouldersMiddle chestObliquesMiddle backOuter thighs
Archer Push-up
Bodyweight · Hard
Upper chestMiddle chestTricepsFront shoulders