# Resistance Band High-to-Low Flye

A standing band flye with the band anchored high behind you. Your arms sweep from wide at shoulder height down to meet in front of your lower torso, targeting the lower and middle chest.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-high-fly/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-high-to-low-flye/

## Muscles worked

- Lower chest: 9/10
- Mid chest: 8/10
- Front delts: 5/10
- Serratus anterior: 3/10
- Biceps: 3/10

## How to do the Resistance Band High-to-Low Flye

1. Stand facing away from a high band anchor, one foot forward.
2. Start with arms wide at shoulder height, elbows slightly bent.
3. With a slight lean, sweep your arms down and inward toward your lower abdomen.
4. Return slowly to the starting position, feeling a stretch across your chest.

### Full technique — 6 steps

1. Anchor the band high on a rack or sturdy frame, above head height.
2. Stand facing away from the anchor in a staggered stance with a slight forward lean.
3. Start with arms opened wide at shoulder height, palms facing forward, and a slight bend in your elbows.
4. Sweep the handles down and inward in a hugging path toward your lower torso.
5. Bring your hands close together in front of the lower abdomen without turning it into a press.
6. Reverse along the same arc until your chest and shoulders feel a full stretch.

## Common mistakes

- Bending and extending the elbows
- Letting shoulders roll forward
- Turning the rep into a press
- Crossing hands with momentum
- Stepping too close to anchor

## Form cues

- Slight elbow bend, fixed angle
- Sweep down and in
- Meet below chest level
- Hug, don't press
- Don't roll shoulders forward

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Single Arm Bent Over Cable Flye](https://seto.fit/exercises/single-arm-bent-over-cable-flye/), [Cable High-to-Low Flye](https://seto.fit/exercises/cable-high-to-low-flye/)
- **Weight plates**: [Decline Svend Press](https://seto.fit/exercises/decline-svend-press/)
- **Machine**: [Ski Erg Chest Flye](https://seto.fit/exercises/ski-erg-chest-flye/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band High-to-Low Flye — Beginner**
- Harder: [Standing Low Cable Crossover](https://seto.fit/exercises/cable-crossover-standing-low/) — Beginner
- Harder: [Dumbbell Decline Flye](https://seto.fit/exercises/dumbbell-decline-flye/) — Intermediate

## Quick answers

### What muscles does the Resistance Band High-to-Low Flye work?

Primary: Lower chest 9/10, Mid chest 8/10. Also works: Front delts 5/10, Serratus anterior 3/10, Biceps 3/10.

### When should I do the Resistance Band High-to-Low Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

### How many sets and reps of the Resistance Band High-to-Low Flye?

Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band High-to-Low Flye?

Cable machine: Single Arm Bent Over Cable Flye, Cable High-to-Low Flye. Weight plates: Decline Svend Press. Machine: Ski Erg Chest Flye.

### What is a harder version of the Resistance Band High-to-Low Flye?

Standing Low Cable Crossover (Beginner), Dumbbell Decline Flye (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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