Resistance Band Fly
Technique guide
Set-up
- Anchor the band behind you at chest height, or wrap it around your upper back.
- Hold one end in each hand with your arms open wide and a slight bend in your elbows.
How to do it
- Bring your hands together in front of your chest in a wide arc.
- Pause with your hands together.
- Open your arms slowly back out to the start.
Coaching cues
- Keep the elbow bend fixed throughout.
- Control the band on the way back out.
Common mistakes
- Pressing the hands forward instead of hugging inwards.
- Letting the band pull your arms too far back.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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