Standing Chest Fly with Curl Bar

Area Targeted: Middle Chest

The Standing Chest Fly exercise is performed from a mid-anchor point, designed to engage your Pecs (chest muscles) effectively. This tried-and-true method employs smooth linear progressive resistance, which corresponds to the natural movement of the chest muscles. Using the Bodylastics Curl Bar, you can opt for a safer and more streamlined workout, leaving cable machines in the past.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the band(s) to the door with the door anchor at chest height

Bands: Thread the band(s) through the anchor and attach each end of the band(s) to an outer ring of the bar.

Body Positioning: Grip the center collar of the bar with one hand (palm facing forward) and stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing straight towards the door anchor and has a slight bend. Keep your back straight, head straight, chest up, and feet shoulder-width apart.


Pull the bar across your body until it is right in front of your chest.

Points To Remember

1. Keep your arm frozen with a slight bend in your elbow throughout the movement.

2. Keep your shoulders square, do not rotate your upper body as your pull the bar.