Exercise guide
Band High Fly
- Intermediate
- Isolation
- Rep-based
- Back
- Chest
- Shoulders
The Band High Fly targets the lower fibers of the pectoralis major and the anterior deltoids using a high-to-low movement path. This variation provides constant tension throughout the range of motion, making it highly effective for muscle hypertrophy and chest definition.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor two resistance bands to the top of a power rack or a high anchor point, spaced slightly wider than shoulder-width.
- Grasp the handles or the ends of the bands and step forward into a staggered stance to create initial tension.
- Lean your torso slightly forward from the hips and extend your arms out to the sides at shoulder height with a slight bend in the elbows.
How to do it
- Exhale and pull the bands down and inward in a wide arc until your hands meet in front of your midsection.
- Squeeze your chest muscles forcefully at the bottom of the movement for a one-second peak contraction.
- Inhale as you slowly return your arms to the starting position, maintaining control against the band's resistance.
- Perform the movement with a controlled tempo, typically 2 seconds down and 2 seconds up.
Form checklist
- Keep your chest up and shoulder blades retracted to avoid shrugging.
- Maintain a consistent, slight bend in the elbows throughout the entire range of motion.
- Ensure your torso remains stationary; do not use momentum or 'bounce' to move the bands.
- Keep your core engaged to stabilize your staggered stance.
Pro tips
- Focus on bringing your inner elbows toward each other rather than just touching your hands to maximize pectoral activation.
- Visualize hugging a large tree to maintain the correct arc-like path and prevent the movement from turning into a press.
Make it harder
- Add a 3-second isometric hold at the point of maximum contraction where the hands meet.
- Step further away from the anchor point to increase the resistance throughout the entire movement.
Frequently asked
- What muscles does the band high fly work?
- The band high fly primarily targets the pectorals, and also works the rhomboids and serratus anterior as secondary muscles.
- What equipment do you need for the band high fly?
- The band high fly uses resistance band.
- Is the band high fly good for beginners?
- The band high fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.