Resistance Band Low-To-High Chest Fly

The Resistance Band Low-To-High Chest Fly is a single-arm fly from a low door anchor that works the Upper and Middle Chest. The upward angle of the sweep targets the Upper Chest fibers, and squeezing the Chest at the top of each rep adds intensity.

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

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

Set Up

Anchor:: Secure the band(s) with the door anchor at the bottom 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 down toward the anchor with a slight bend, palm facing forward. Keep your back straight, head straight and chest up.

Movement

Sweep the handle up 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 Low-To-High Chest Fly

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

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

How can I make the Low-To-High Chest Fly more intense?

Squeeze your Chest hard at the top of every rep of the Resistance Band Low-To-High Chest Fly, or step farther from the door to increase band tension.