Resistance Band High-To-Low Chest Fly

The Resistance Band High-To-Low Chest Fly is a single-arm fly from a high door anchor that works the Middle and Lower Chest. Your arm travels from high to low as it crosses your body, which places more load on the Lower Chest fibers.

Muscles Worked: Chest (Pectoralis Major), Lower Chest (Sternal Pectoralis Major) · also Front Shoulders (Anterior Deltoids)
Equipment: Door anchor, Resistance band(s), 1 handle

Man standing side-on to a high anchor, arm out to the side holding a handle, then sweeping it down and across in front of his chest. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the top of the door.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Stand 3 to 4 feet from the door with your working side facing it and feet shoulder-width apart. Point your arm up toward the anchor with a slight bend, palm facing forward. Keep your back straight, head straight and chest up.

Movement

Sweep the handle down and around until your arm is directly in front of your chest. Return to the start under control.

Points To Remember

Keep your arm locked with a slight bend in the elbow throughout the movement.
Keep your shoulders square; do not rotate your upper body as you pull.

Questions About The High-To-Low Chest Fly

What muscles does the Resistance Band High-To-Low Chest Fly work?

The Resistance Band High-To-Low Chest Fly works the Middle and Lower Chest, with the Front Shoulder assisting.

How does the High-To-Low Chest Fly differ from the Low-To-High Fly?

The Resistance Band High-To-Low Chest Fly pulls from a high anchor and emphasizes the Lower Chest, while the Low-To-High Fly pulls from a low anchor and emphasizes the Upper Chest.