Chest · Resistance Band
Band High Fly
How to do the band high fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Anchor a resistance band at a high point above shoulder height on each side and grip a handle in each hand, stepping forward to create tension. With a slight elbow bend, bring your hands down and together in front of your hips in a wide arc, then return under control.
- 1Lower and inner chest squeezing as your hands meet low and in front
- 2Wide arc through the movement with a fixed soft elbow bend
- 3Constant band tension from start to the squeeze
Common mistakes
- Bending the elbows to turn it into a press
- Letting the shoulders roll forward; keep the chest tall
- Letting the bands snap your arms back; control the return
Muscles worked
The band high fly mainly works the lower chest and mid chest, with the front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- Internal RotatorsMinor
Kovo programs the band high fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.