One Arm Chest Fly With Flat Bands

Area Targeted: Middle Chest

One Arm Chest Fly With Flat Bands works your Pecs (Chest Muscles) against their function. Chest Muscles bring your arm from out to the side and pull it in. For this type of exercise you want constant tension without momentum, for better muscle work and less chance of injury. Resistance Bands fit that exact profile.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Place the door anchor at chest height.

Bands: Thread the band(s) through the anchor.

Body Positioning: Grip both ends of the band with one hand and stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing towards the door anchor and has a slight bend. Your palm should be facing down.


Pull your hand around until it is right in front of your chest.

Points To Remember

1. Keep your arm frozen with a slight bend in your elbow throughout the movement.

2. Keep your shoulders square, do not rotate your upper body as your pull the your pull the handle(s).