Exercise guide
Band Alternate Low Chest Fly
- Beginner
- Isolation
- Rep-based
- Chest
- Shoulders
This exercise targets the upper pectoral fibers and anterior deltoids through an upward scooping motion, providing constant tension to build the inner and upper chest. The alternating nature improves core stability and ensures balanced development between both sides.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Secure two resistance bands to the bottom of a power rack or sturdy anchor points at ankle height.
- Stand in the center of the rack facing away from the anchor points, grasping a handle in each hand with an underhand grip (palms facing forward).
- Step forward until there is tension in the bands and adopt a staggered stance with one foot forward for maximum stability.
- Maintain a slight bend in your elbows and keep your chest tall with your shoulders pulled back and down.
How to do it
- Exhale as you sweep one arm upward and inward toward the midline of your body, ending with your hand at roughly upper-chest height.
- Squeeze your upper pectoral at the top of the movement, ensuring your hand crosses the center line of your torso slightly.
- Inhale as you slowly lower the arm back to the starting position using a controlled 2-3 second tempo.
- Repeat the movement with the opposite arm, alternating sides while keeping the torso completely still.
Form checklist
- Keep a consistent, slight bend in the elbows; avoid turning the fly into a pressing movement.
- Maintain a stationary torso—do not lean forward or rotate your hips as you alternate arms.
- Keep your shoulders depressed (down) to prevent the upper traps from taking over the lift.
- Ensure the movement is a 'scoop' rather than a straight lift to prioritize the upper chest.
Pro tips
- Focus on bringing your inner bicep toward your sternum to maximize the peak contraction of the pectoral muscles.
- Maintain a 'proud chest' throughout the set to keep the tension on the chest fibers rather than the front deltoids.
Make it harder
- Step further away from the anchor point to increase the baseline resistance of the bands.
- Add a 2-second isometric hold at the top of each rep when the hand is at its highest point across the midline.
Frequently asked
- What muscles does the band alternate low chest fly work?
- The band alternate low chest fly primarily targets the pectorals, and also works the deltoids and serratus anterior as secondary muscles.
- What equipment do you need for the band alternate low chest fly?
- The band alternate low chest fly uses cable.
- Is the band alternate low chest fly good for beginners?
- Yes. The band alternate low chest fly is a beginner-friendly movement and a strong foundation to build on.