Chest · Resistance bands

Resistance Band Single Arm Fly

The resistance band single arm fly is an isolation exercise that targets the pectoralis major while challenging anti-rotational core stability. It is suitable for lifters of all experience levels looking to address side-to-side muscular imbalances and fits well near the end of a chest or push workout.

Muscles: Chest
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Anchor the band securely at shoulder height to a sturdy post or door and stand with your working side toward the anchor.
Grasp the free end of the loop and step away until the band is taut, extending your arm out to the side at shoulder height with a slight bend in the elbow.
Stand with your feet shoulder-width apart and brace your core.
As you exhale, sweep your arm forward and across your chest in a wide arc, keeping the slight elbow bend.
Squeeze your chest at the end of the movement.
Inhale and slowly let your arm return to the starting position, then switch sides after all repetitions.

Common mistakes

Twisting your torso toward the band shifts the load away from the chest and onto the trunk stabilizers.
Bending and straightening your elbow during the arc turns the fly into a pressing movement, diminishing chest isolation.
Allowing the band to snap your arm back abruptly eliminates eccentric tension and strains the anterior shoulder.
Anchoring the band too high or too low alters the intended line of pull and places undue strain on the rotator cuff.

Tips

Use a staggered stance with the opposite foot forward to anchor your lower body against rotational pull.
Pause for a deliberate one-second squeeze at the peak of the contraction across your chest where band tension is highest.
Fine-tune the resistance by taking a half-step closer to or further away from the anchor point.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per side with 45 to 60 seconds of rest between arms to optimize chest hypertrophy and endurance.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What is the advantage of doing this exercise one arm at a time?

Unilateral execution allows your hand to cross past the midline of your torso for a deeper peak contraction while training your core to resist rotation.

What should you do if you feel a sharp pinch in the front of your shoulder?

Stop the exercise immediately, adjust the anchor height or elbow angle, and consult a qualified specialist if the discomfort persists.

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