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Instructions
- Anchor the resistance band at shoulder height.
- Stand sideways to the anchor point and grab the handle with the hand farthest from the anchor.
- Step forward to create slight tension in the band with your arm extended outward.
- Keep a slight bend in the elbow and pull your arm across your body in a hugging motion.
- Pause briefly when your hand reaches in front of your chest.
- Slowly return to the starting position under control.
- Repeat all reps on one side before switching to the other.
Technical Tips
- Avoid locking your elbow during the movement.
- Keep your torso stable and avoid rotating your upper body.
- Focus on squeezing your chest at the peak of the motion.
- Ensure constant tension in the band throughout the movement.
Breathing Tips
- Exhale as you bring your arm across your body.
- Inhale slowly as you return to the starting position.
Medical restrictions
- Shoulder impingement
- Rotator cuff injury
- Acute pectoral strain
Description
The Band Single Arm Pec Fly is an isolation exercise that targets the pectoral muscles using a resistance band. This unilateral variation enhances muscle engagement by allowing for a greater range of motion and emphasizing stability. It is particularly useful for correcting muscular imbalances between the left and right sides of the chest. The band provides continuous tension, making it a practical alternative to machines or free weights, especially in home or limited-equipment settings. This movement mimics the natural arc of a chest fly, isolating the chest muscles while requiring core stability to prevent torso rotation. Suitable for intermediate practitioners, the exercise can be scaled by adjusting the band's resistance or positioning relative to the anchor point. Incorporating the Band Single Arm Pec Fly into your routine can help enhance chest definition, symmetry, and unilateral control, making it a valuable addition to both aesthetic and performance-focused training programs.