How to do the Resistance Band Low-to-High Overhead Flye
- Stand between two low anchors, one foot forward, arms out at shoulder height.
- With a slight bend in your elbows, sweep handles up and inward.
- Stop with your hands overhead, about a head-width apart.
- Slowly lower the handles back to shoulder height.
Full technique — 7 steps
- Anchor a band at about hip height to your left and to your right, and take a handle in each hand.
- Stand between the anchors in a split stance, facing away from them, with both bands taut.
- Start with your arms out to your sides at shoulder height and a slight bend in your elbows.
- Keep your shoulder blades set without shrugging upward.
- Sweep both handles up and inward in a wide arc until your hands are overhead, about a head-width apart.
- Keep the elbow angle nearly unchanged as the chest drives the movement, not the hands.
- Lower the handles back along the same arc to shoulder height under band tension.
Common mistakes
- Turning it into a press
- Bending and straightening the elbows
- Shrugging shoulders during the sweep
- Overarching the lower back
- Leaning back to finish reps
Form cues
- Sweep up and in
- Slight elbow bend, fixed angle
- Don't press the handles
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Incline Cable Fly Same level
- Cable Low-to-High Flye Same level
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 Low-to-High Overhead Flye
- Harder Cable Low-to-High Overhead Flye
Quick answers
What muscles does the Resistance Band Low-to-High Overhead Flye work?
Primary: Upper chest 8/10, Front delts 8/10. Also works: Serratus anterior 5/10, Side delts 4/10, Biceps 3/10, Traps 4/10.
When should I do the Resistance Band Low-to-High Overhead Flye in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Resistance Band Low-to-High Overhead Flye?
Strength: 2–3 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Resistance Band Low-to-High Overhead Flye?
Cable machine: Incline Cable Fly, Cable Low-to-High Flye.
What is a harder version of the Resistance Band Low-to-High Overhead Flye?
Cable Low-to-High Overhead Flye (Intermediate).
