---
title: "Band Low Chest Fly"
description: "Secure the middle of the resistance band to a high anchor point above you."
locale: en
slug: band-low-chest-fly
url: "https://hi.fitness/exercises/band-low-chest-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/67773e19-band-low-chest-fly_female.mp4"
updatedAt: 2026-09-14T20:59:31+00:00
---
# Band Low Chest Fly

Secure the middle of the resistance band to a high anchor point above you.

## How to do it

1. Secure the middle of the resistance band to a high anchor point above you. Step one foot in front and the other back, with both knees slightly bent, facing away from the anchor point, holding one handle of the band in each hand with your arms extended at your sides at shoulder level, palms facing forward.
2. Bring your arms down in a wide arc motion until your hands meet opposite your chest, keeping a slight bend in your elbows.
3. Squeeze your chest muscles at the top of the movement, then slowly raise your arms back to the starting position with control.
4. Repeat the fly motion for the desired number of repetitions.

## Form tips

- Keep a slight bend in your elbows to protect your shoulder joints.
- Focus on squeezing your chest muscles as you bring your hands together.
- Use a resistance band with appropriate tension to ensure you can perform the exercise with good form.

## Similar exercises

- [Suspension Trainer with Grips Chest Fly](https://hi.fitness/exercises/suspension-trainer-with-grips-chest-fly) - Mid chest · Suspension trainer
- [Cable One Arm Chest Fly Bent](https://hi.fitness/exercises/cable-one-arm-chest-fly-bent) - Mid chest · Cable
- [Bodyweight Svend Press](https://hi.fitness/exercises/bodyweight-svend-press) - Mid chest · Bodyweight
- [Bodyweight Standing Fly](https://hi.fitness/exercises/bodyweight-standing-fly) - Mid chest · Bodyweight
- [Bodyweight Standing Triangle Fly](https://hi.fitness/exercises/bodyweight-standing-triangle-fly) - Mid chest · Bodyweight
- [Chest Fly Side Step](https://hi.fitness/exercises/chest-fly-side-step) - Mid chest · Bodyweight
- [Arm Crossover Chest Out](https://hi.fitness/exercises/arm-crossover-chest-out) - Mid chest · Bodyweight
- [Arm Double Crossover](https://hi.fitness/exercises/arm-double-crossover) - Mid chest · Bodyweight