Chest · Resistance Band
Band Low Chest Fly
How to do the band low chest fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Anchor a resistance band low behind you on each side and stand holding a handle in each hand, arms slightly bent and out wide. Bring your hands up and together in a wide arc in front of your chest, focusing the squeeze on your lower chest, then return slowly.
- 1Feel a deep stretch in your chest and a strong squeeze at the top of each
- 2rep
- 3Keep your shoulders down and arms slightly bent throughout the movement
- 4Maintain constant band tension on your pecs as you bring the handles together
Common mistakes
- Avoid shrugging your shoulders toward your ears
- Don't let your elbows lock out or bend too much
- Don't swing your body to generate momentum
Muscles worked
The band low chest fly mainly works the lower chest and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
Kovo programs the band low chest 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.