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Resistance Band Single-Arm Chest Fly
A unilateral resistance band exercise targeting the pectoralis major for chest hypertrophy and strength, improving muscle balance and core stability through constant tension.
About Exercise
Equipment
Bands
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Biceps, Abs, Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
6/10Anterior Delts
Biceps
4/10Short Head
Abs
3/10Rectus Abdominis
Obliques
3/10External Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Anchor a resistance band at chest height to a sturdy point. Stand perpendicular to the anchor with feet staggered, grip the band with the far hand, and extend your arm out to the side with a slight elbow bend.
- Brace your core and keep shoulders down.
- Exhale and arc your arm across your body to midline, squeezing your chest.
- Hold the contraction briefly at peak.
- Inhale and slowly return your arm to start, resisting the band.
- Switch sides after reps.
- Maintain slight elbow bend throughout.
Coaching Tips
Form Cues
- Squeeze chest hard
- Elbow soft and fixed
- Core tight, no twist
- Shoulders down
- Arc, don't swing
Breathing
Inhale as you return to start; exhale as you pull across your body. Brace core before each rep.
Tempo
3-1-2
Range of Motion
Extend arm to align with anchor at start; adduct to midline without locking elbow or rotating torso.
Safety
Safety Notes
- Secure anchor firmly
- Use light band to master form
- Avoid arm behind body
- Stop if shoulder pain occurs
Spotting
Spotting not needed; use self-assisted inactive hand for stability if beginner.
Common Mistakes
- Rotating torso toward working arm
- Locking elbows
- Shrugging shoulders
- Snapping band back uncontrollably
- Overstretching shoulder at start
When to Avoid
- Shoulder impingement
- Acute elbow pain
Flexibility Needed
- Shoulder horizontal adduction
- Basic core stability
Build Up First
- Familiarity with band tension
- Proper posture basics
Also known as
Single-Arm Band Chest Fly, Band Pec Fly, Resistance Band Unilateral Chest Fly, Standing Single-Arm Band Fly
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