Standing Band Chest Fly (Anchored Behind): how to do it right
In short: Standing band fly anchored behind you, isolating the chest under load in the shortened position, arms gathered in front.
How to do it, step by step
- 1Anchor the bands behind you at chest height, one handle per hand, and step forward to create tension.
- 2Torso upright, braced, leaning slightly forward, elbows fixed in slight flexion, arms spread back.
- 3Bring your hands in front of your chest in an arc, like hugging a tree trunk.
- 4At the end of the range, hands close together or crossed, squeeze your chest hard for 1 second.
- 5Control the return slowly back to the open position, without losing tension.
The mistake to avoid
Don't bend your elbows mid-rep. Keep the same arm angle.
Other common mistakes
- Letting go abruptly at the end of the range: you lose the peak tension, lock it in and squeeze for 1 s before coming back.
- Bending and straightening your elbows like a press: keep the elbow angle fixed to stay in isolation.
- Not stepping far enough from the anchor: with no starting tension, the start of the movement is empty, so step forward.
- Rounding your shoulders forward: keep your shoulder blades down and your chest open to target the pec.
Muscles worked
- Main:
- Chest
The pec major does all the work, especially its sternocostal fibers, which handle horizontal adduction of the arm in front of the body. The pec minor and the front of the delt step in as discreet stabilizers. No notable secondary muscles here: it's a pure isolation move, focused on the middle of the chest.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Shoulder-Height Crossover Cable Fly ›
- Pec Deck ›
- Band Chest Press (Anchored Behind) ›
- Low-to-High Cable Fly ›
- High-to-Low Cable Fly ›
Frequently asked questions
How do I do this exercise?
Bands anchored behind you at chest height, one handle per hand, step forward. Torso upright and leaning slightly forward, elbows fixed in slight flexion. Bring your hands in front of your chest in an arc, like hugging a tree trunk, and squeeze for one second.
I don't feel anything, is that normal?
You should feel your chest, mostly in the middle, when your hands come together. Slow everything down and imagine you're crushing a ball between them at the end of the range: two seconds of intense squeeze beat ten fast reps.
How fast should I do the movement?
Slowly, with a one to two second squeeze with your hands together, then a slowed return. With this kind of anchor, everything happens at the peak: that's the moment speed destroys.
How do I adjust the difficulty?
Step forward to make it harder. There should already be tension when your arms are spread back: without it, the start of the movement is empty and you only work half the range.