Band Low Chest Fly

Targets the lower pectorals through a low-to-high arc. The band resistance emphasizes the inner chest and lower sternal fibers.

Exercise Details

Level: Beginner
Body Area: upper
Type: isolation

Required Equipment

Handle Bands

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Anchor the band low. Stand facing away. Hold handles with a neutral grip and slight elbow bend. Step forward.

Instructions

1. Bring the handles upward and together in front of your chest.
2. Squeeze the pecs hard.
3. Return slowly back to the start.
4. Maintain a consistent elbow angle.
5. Keep shoulders down.

Common Mistakes

1. Using the shoulders to pull.
2. Bending the elbows too much.
3. Shrugging.

Alternative Exercises

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Upright Row

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A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

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A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

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Superman Push-Up

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Standing Up Straight Crossovers

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A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.