Band Standing Single-Arm Chest Fly

Setup:

• Secure the resistance band to an anchor point at chest height. Make sure it is securely fastened.

Starting Position:

• Stand facing away from the anchor point, feet shoulder-width apart.

• Hold the free end of the resistance band with one hand. Step slightly forward to create tension in the band.

• Position your arm so that it is extended in front of you, at shoulder height, with a slight bend in your elbow. Your palm should be facing inward.

Movement:

• With control, pull the band out to the side.

• Keep your elbow slightly bent and your palm facing downward as you move your arm outward.

• Engage your chest muscles as you stretch the band, feeling the stretch across your chest.

Return:

• Slowly return your arm back to the starting position, maintaining control of the movement.

• Avoid letting the band snap back quickly; focus on a controlled return to maximize effectiveness.

Repetitions:

• Perform 8-12 repetitions on one side, then switch to the other arm.

Tips:

• Keep your core engaged and maintain good posture throughout the exercise.

• Avoid arching your back; focus on isolating your chest muscles during the fly movement.

• Adjust the resistance by stepping further away from the anchor point for more tension or closer for less.