High to Low Fly (Band)

A chest isolation exercise using a resistance band anchored overhead, targeting the lower and middle chest with a descending arc.

Instructions

1. Anchor a resistance band above your head height, approximately 6-12 inches above shoulder level.
2. Face away from the anchor, grasp both band ends with arms extended upward and slightly out to the sides.
3. Step forward slightly to increase band tension.
4. Keeping a slight bend in your elbows, pull the band down and across your body in an arc.
5. Bring your hands toward the center of your body at chest level, squeezing your chest muscles.
6. Return to the starting position with control and repeat.

Tips

• Maintain a slight elbow bend throughout; this prevents excessive strain on the joints.
• The movement should feel natural and controlled; avoid jerky motions.
• Focus on feeling the chest muscles contract rather than just moving the band.
• Keep your core engaged and avoid excessive arching of the lower back.
• Adjust your position relative to the anchor to fine-tune band tension.
• This exercise is excellent for building chest definition and improving chest muscle endurance.