Resistance Band Kneeling One Arm Chest Fly

The Resistance Band Kneeling One Arm Chest Fly is a single-arm fly from a high door anchor that works the Middle Chest. Kneeling with your free hand on the floor stabilizes the upper body so the Chest does the work.

Muscles Worked: Chest (Pectoralis Major) · also Front Shoulders (Anterior Deltoids)
Equipment: Door anchor, Resistance band(s), 1 handle

Man kneeling on a mat with one hand on the floor, other arm out toward a high anchor holding a handle, then sweeping it down beneath his chest. — Start And Finish Positions

Set Up

Anchor:: Secure the band(s) with the door anchor at the top of the door.
Bands:: Clip both ends of the band(s) to one handle and grip it with one hand.
Body Position:: Kneel 3 to 4 feet from the door with your working side facing it and your free hand on the floor for support. Raise your working arm so the upper arm is parallel to the floor with a slight bend in the elbow. Keep your back straight and chest up.

Movement

Sweep the handle down and around until your hand almost touches the floor just below your chest. Return to the start under control.

Points To Remember

Keep your arm locked in position with a slight bend in the elbow.

Questions About The Kneeling One Arm Chest Fly

What muscles does the Resistance Band Kneeling One Arm Chest Fly work?

The Resistance Band Kneeling One Arm Chest Fly works the Middle Chest, with the Front Shoulder assisting.

What is the most common mistake in the Kneeling One Arm Chest Fly?

The most common mistake in the Resistance Band Kneeling One Arm Chest Fly is bending and straightening the elbow, which turns it into a press. Keep the slight elbow bend fixed throughout.