Chest · Resistance bands

Resistance Band Single Arm Low Chest Fly

The resistance band single arm low chest fly is an isolation movement that targets the upper (clavicular) pectoral fibers and anterior deltoids. Working one side at a time helps correct muscular imbalances and fits well toward the end of a chest or push session.

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

How to do it

Anchor the band securely at floor level to a sturdy post or the bottom of a 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, arm down and slightly out to the side, palm facing forward.
Stand with your feet shoulder-width apart and a slight bend in your knees and elbow.
As you exhale, sweep your arm up and across your body until your hand is in front of your chest.
Squeeze your chest at the end of the movement.
Inhale and slowly return your arm along the same arc, then switch sides after all repetitions.

Common mistakes

Bending and straightening the arm during the rep turns the fly into a bicep curl and reduces tension on the chest.
Rotating the torso toward the anchor steals work from the pectorals and places unwanted twisting stress on the spine.
Allowing the band to snap the arm backward eliminates eccentric tension and can strain the anterior shoulder capsule.

Tips

Keep a constant, slight bend in the working elbow throughout the entire arc of motion.
Brace the core firmly to keep the hips and shoulders square against the band's rotational pull.
Hold the peak contraction across the midline of the chest for a full second to maximize muscle engagement.

Sets and reps

Perform 3 to 4 sets of 12 to 20 controlled repetitions per arm, resting 45 to 60 seconds between sets to optimize hypertrophy and local muscular endurance.

Muscles worked

Resistance Band Single Arm Low Chest Fly: chest

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 muscles does the low-to-high band fly target?

The upward and inward trajectory places primary emphasis on the clavicular head of the pectoralis major, with assistance from the front deltoid.

Can resistance bands effectively substitute for a cable machine here?

Yes, bands provide continuous tension that increases at the peak contraction, making them an effective home alternative to a low cable pulley.

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