Area Targeted: Middle, Lower Chest

The Standing Chest Fly With Resistance Bands from a High Anchor point is a great variation from the Mid Height Fly. The anchor position in this version takes your arm from higher up and then brings it down as it is pulling across your body. As a result you will be able to increase the work load on the lower Chest Muscle Fibers.

Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand.

Body Positioning: Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing up towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart.


Pull the handle down and and around until your arm is right in front of your chest.


1. Keep your arm frozen with a slight bend in your elbow throughout the movement.

2. Keep your shoulders square, do not rotate your upper body as your pull the handle.