Band High Fly
Description
The band high fly uses resistance bands anchored at a high point. By pulling the bands forward and down in a fly motion, you target the upper chest and front delts. The high anchor point creates an angle that emphasizes the upper pec, similar to a high-to-low cable crossover.
Muscle Group
Equipment Required
Band High Fly Instructions
- Anchor resistance bands at a high point on each side.
- Stand between the anchors with a band end in each hand.
- Step forward to create tension in the bands.
- Hold the bands with arms extended out and slightly above shoulder height.
- Brace your core and step into a staggered stance for stability.
- Pull both bands forward and down in a wide arc toward your hips.
- Bring your hands together at hip level in front of your body.
- Slowly return to the starting position with control.
Band High Fly Form & Visual
Band High Fly Benefits
- Targets upper chest fibers
- High-to-low angle similar to cable crossover
- Constant band tension through the range
- Builds chest size and definition
- Useful for home training
- Easy to scale by changing band tension
Band High Fly Muscles Worked
- Pectoralis major (upper fibers)
- Anterior deltoid
- Serratus anterior
Band High Fly Variations & Alternatives
- High Cable Crossover
- Band Middle Fly
- Cable Fly
- Dumbbell Incline Fly
