Band Alternate Low Chest Fly

Targets the lower pectorals. The resistance band provides constant tension, and alternating arms challenges core stability and unilateral chest focus.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation
Movement: Unilateral

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Anchor the band at chest height behind you. Stand in a staggered stance. Hold handles with a neutral grip and slight elbow bend.

Instructions

1. Pull one handle downward and across your mid-section.
2. Squeeze the lower chest.
3. Return slowly and repeat with the other arm.
4. Maintain a stable torso.
5. Control the resistance throughout.

Common Mistakes

1. Rotating the body.
2. Bending the elbow too much.
3. Shrugging the shoulder.

Alternative Exercises

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