Band Low Fly
Description
The band low fly uses resistance bands anchored at a low point. By pulling the bands up and forward in a fly motion, you target the lower chest and front delts. The low anchor creates an angle that emphasizes the lower pec, similar to a low-to-high cable crossover.
Muscle Group
Equipment Required
Band Low Fly Instructions
- Anchor resistance bands at a low 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 down at your sides.
- Brace your core and step into a staggered stance for stability.
- Pull both bands up and forward in a wide arc.
- Bring your hands together at upper chest level in front of your body.
- Slowly return to the starting position with control.
Band Low Fly Form & Visual
Band Low Fly Benefits
- Targets lower chest fibers
- Low-to-high 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 Low Fly Muscles Worked
- Pectoralis major (lower fibers)
- Anterior deltoid
- Serratus anterior
Band Low Fly Variations & Alternatives
- Low Cable Crossover
- Band High Fly
- Cable Fly
- Decline Fly
