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Single Arm Standing Fly (Band)


Single Arm Standing Fly (Band)

Table of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Shoulders, Arms

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Chest 

Single Arm Standing Fly Overview

The single arm standing chest fly with resistance band is a great exercise for working the chest muscles. The resistance band provides resistance to the chest muscles as they contract, making the exercise more challenging. The single arm standing chest fly also helps to work the stabilizer muscles, which are important for posture and balance. In addition, this exercise can be performed with very little equipment, making it ideal for home workouts. 

How to Do

  1. Anchor a resistance band to a sturdy post or door at about chest height. Make sure the band is taut by giving it a good tug.
  2. Stand with your feet hip-width apart, and wrap the band around your left hand, holding it just above your wrist. Bend your elbow so that your arm is at a 90-degree angle and your palm is facing in.
  3. Keeping your elbow stationary, open your arm out to the side until your hand is in line with your shoulder.
  4. Reverse the motion, and bring your hand back to the starting position.
  5. Repeat for the desired number of reps. 

Exercise Tips

  1. To make this move more challenging, try doing it with one arm while holding a weight in the other hand. 
  2. You can also increase the resistance by increasing the tension on the band.


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