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Chest · Intermediate

Band High Fly

High-anchored band chest fly sweeping the arms downward and inward with a nearly fixed elbow angle.

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Exercise overview

Training details

ChestShoulders

Equipment

Resistance Band

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Secure both ends of a resistance band high behind you and face away from the anchor in a stable staggered stance.
  2. 02Hold one end in each hand with the arms open, elbows softly bent, shoulders down, and trunk braced.
  3. 03Sweep the hands downward and inward in a broad arc while keeping the elbow angle nearly fixed.
  4. 04Bring the hands together around lower-chest height without turning the movement into a press or shrug.
  5. 05Open the arms back toward the high anchor under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Chest FlyRelated variationBand Low Chest Fly

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteHigh-to-Low Cable FlyComparable substituteMid Cable Chest FlyComparable substituteLow-to-High Cable Fly

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