How to do a Handle Band Pec Fly
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Handle Band Pec Fly
Workouts with Handle Band Pec Fly
Instructions for Proper Form
Similar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.
- Wrap a resistance band around a pull up bar or high fixed object and stand in front of the anchor point in an upright staggered stance holding on to the handles with extended arms to the sides of your shoulders facing your palms forward.
- Slightly lean your torso forward and pull the handles down to belly button height keeping your arms extended with slightly bent elbows.
- Return to the starting position.
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Alternative Exercises to Handle Band Pec Fly
1. Cable Crossover Fly
97.3 mSCORESWAPPED 1,066 TIMESCable Crossover Fly is an isolation exercise that targets the chest. It’s a variation on the more standard Dumbbell Fly, and can easily be adapted to further isolate specific areas of the chest. Using cables to add resistance allows you to keep more consistent tension on your chest, as well as control the angle that the resistance is coming from.
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2. Machine Fly
98.2 mSCORESWAPPED 968 TIMESMachine Fly is a variation on the more standard Dumbbell Fly. This isolation chest exercise primarily targets the chest, but also recruits the shoulders. The use of a machine makes the exercise more stable allowing you to focus on exertion or learn the movement with minimal risk of injury. This is a great exercise for beginners looking to learn the movement, or advanced lifters looking to push this movement to it’s limit.
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3. Dumbbell Fly
98.3 mSCORESWAPPED 733 TIMESDumbbell Fly’s are one of the most common isolation chest exercises, and for good. It primarily targets the muscles in the chest, but also recruits the shoulders for stability. The use of dumbbells ensures that you’re targeting each side of the body independently, and prevents compensating for any weaknesses between sides. In addition the isolated nature of this exercise is a great way to fatigue your chest, and focus on building both muscle mass and increasing strength in your chest.
4. Chest Expansion
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6. Loop Band Push Up on Knees
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