Band High Fly
Strengthen your chest & shoulders without weights! The Band High Fly targets key muscles for a toned upper body. Do it anywhere!
The Band High Fly is a compound exercise that mainly works the shoulders, with help from the chest and traps. You'll need: resistance bands or cable machine.
Required Equipment
Band High Fly Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Band High Fly Variations and Alternatives
How to do the Band High Fly
Starting Position: Attach the resistance band to a stable anchor point at an above-head height, or use a cable machine with a suitable attachment. Grasp the handles of the band with an overhand grip, or position your hands to grip the band directly, palms facing down.
How to Perform: Stand with your feet shoulder-width apart, a slight bend in your knees for stability, and lean slightly forward from your hips. Extend your arms straight out to your sides at shoulder level, with a slight bend at the elbows.
Execution of Movement: Begin by bringing your hands forward and together in an arc motion until they meet in front of you, at or just above head level. Keep your arms elevated and parallel to the floor throughout the movement.
Muscle Engagement: Squeeze your chest and shoulder muscles as your hands come together.
Returning and Repetition: Slowly return your arms back to the start position, maintaining tension on the bands, while controlling the movement throughout. Repeat for the desired number of repetitions and sets.
Cautions: Make sure to perform the exercise with control, avoiding any jerky motions or using momentum. Adjust the resistance of the band to suit your strength level and fitness goals.
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Band High Fly FAQs
What muscles does the Band High Fly work?
The Band High Fly mainly works the shoulders, with help from the chest and traps. The main muscles are the anterior deltoid.
What equipment do you need for the Band High Fly?
Resistance bands or cable machine.
Is the Band High Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band High Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Band High Fly variations and alternatives?
Similar exercises include the Band Chest Fly, Band Lateral Front Raise, Band Front Raise and Band Incline Chest Fly.
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