How to do the Resistance Band High-to-Low Flye
- Stand facing away from a high band anchor, one foot forward.
- Start with arms wide at shoulder height, elbows slightly bent.
- With a slight lean, sweep your arms down and inward toward your lower abdomen.
- Return slowly to the starting position, feeling a stretch across your chest.
Full technique — 6 steps
- Anchor the band high on a rack or sturdy frame, above head height.
- Stand facing away from the anchor in a staggered stance with a slight forward lean.
- Start with arms opened wide at shoulder height, palms facing forward, and a slight bend in your elbows.
- Sweep the handles down and inward in a hugging path toward your lower torso.
- Bring your hands close together in front of the lower abdomen without turning it into a press.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Single Arm Bent Over Cable Flye Harder
- Cable High-to-Low Flye Harder
Weight plates
- Decline Svend Press Same level
Machine
- Ski Erg Chest Flye Harder
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
- Harder Standing Low Cable Crossover
- Harder Dumbbell Decline Flye
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).
