Band Low Fly
Strengthen your chest with the Band Low Fly! This exercise targets your pectoral muscles for a more defined physique using resistance bands.
The Band Low Fly is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: resistance bands or cable machine.
Required Equipment
Band Low Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Band Low Fly Variations and Alternatives
How to do the Band Low Fly
Attach resistance bands to a low point on a band attachment or cable machine frame.
Stand in the middle of the bands with your back facing the attachment point.
Grasp the handles with a neutral grip and step forward into a staggered stance for stability.
Start with your hands slightly in front of you, arms extended at chest height, with tension on the bands.
Keeping a slight bend in your elbows, pull the bands forward and together while squeezing your chest muscles.
Your hands should come together in front of you, approximately at lower-chest height.
Pause at the peak contraction for a moment.
Slowly return your arms back to the starting position while still keeping tension on the bands.
Repeat the motion for the desired number of repetitions and sets.
Note: Maintain control throughout the exercise, avoiding any sort of jerky movements. Ensure that the movement targets the chest by not allowing the shoulders to do most of the work. Adjust the resistance by using bands of different thicknesses or by stepping further away from the attachment point to increase tension.
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Band Low Fly FAQs
What muscles does the Band Low Fly work?
The Band Low Fly mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Band Low Fly?
Resistance bands or cable machine.
Is the Band Low 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 Low Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Low Fly variations and alternatives?
Similar exercises include the Band Standing Single-Arm Chest Fly, Alternating Band Low Chest Fly, Band Chest Fly and Band High Fly.
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