Resistance Band Bar Single Arm Chest Fly
The Resistance Band Bar Single Arm Chest Fly is a one-arm Standing Chest Fly that works the Chest (Pectoralis Major). Standing side-on to a chest-height door anchor, you hold the Resistance Band Bar upright by its center collar and sweep it across your body to the front of your chest, then return under control.
- Muscles Worked
- Chest (Pectoralis Major) · also Front Shoulders, Core
- Equipment
- Door anchor, Resistance Band Bar
Set Up
- Anchor:
- Door anchor at chest height.
- Bands:
- Thread the bands through the door anchor and clip one end to each end ring of the Resistance Band Bar.
- Body Position:
- Grip the center collar of the bar with one hand, palm facing forward, holding the bar upright. Stand 3 to 4 feet from the door with your working side toward it and feet shoulder-width apart, your arm pointing straight at the anchor with a slight bend in the elbow. Keep your back straight, head straight and chest up, with your free hand on your hip.
Movement
Pull the bar across your body until it is right in front of your chest. Return to the starting position, controlling the resistance.
Points To Remember
- Keep your arm fixed with a slight bend in the elbow throughout.
- Keep your shoulders square; do not rotate your upper body as you pull.
Questions About The Single Arm Chest Fly
What muscles does the Resistance Band Bar Single Arm Chest Fly work?
The Resistance Band Bar Single Arm Chest Fly works the Chest (Pectoralis Major), with the Front Shoulder assisting and the Core keeping your upper body from rotating.
How is a Single Arm Chest Fly different from a Chest Press?
In the Resistance Band Bar Single Arm Chest Fly the arm stays almost straight and sweeps across the body, while a Chest Press pushes straight forward by bending and straightening the elbow. Keep the slight bend in your elbow fixed so the Chest moves the bar.