Single-Arm Low Landmine Fly
Isolate & sculpt your chest with the Single-Arm Low Landmine Fly. Build strength and definition with controlled, targeted movements.
The Single-Arm Low Landmine Fly is a compound exercise that mainly works the chest, with help from the shoulders, core and triceps. You'll need: barbell or landmine attachment.
Required Equipment
Single-Arm Low Landmine Fly Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Deep Core (transverse abdominis); Triceps (triceps brachii)
Single-Arm Low Landmine Fly Variations and Alternatives
How to do the Single-Arm Low Landmine Fly
Position yourself perpendicular to the landmine attachment with feet shoulder-width apart and knees slightly bent.
Grip the end of the barbell with one hand and hold it down at hip level with your arm fully extended. Ensure your palm faces upward.
Keeping your core engaged and elbow slightly bent, sweep your arm up and across your body until the hand is in line with the lower chest or upper abdominal area.
Squeeze your pectoral muscle at the top of the movement, maintaining tension.
Slowly lower the bar back to the starting position, controlling the weight throughout the motion.
Complete all reps on one side before switching to the other arm.
Maintain proper form throughout the exercise; avoid using momentum or swinging the weight up.
Adjust the weight as necessary to maintain proper form and technique.
---
Single-Arm Low Landmine Fly FAQs
What muscles does the Single-Arm Low Landmine Fly work?
The Single-Arm Low Landmine Fly mainly works the chest, with help from the shoulders, core and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Single-Arm Low Landmine Fly?
Barbell or landmine attachment.
Is the Single-Arm Low Landmine Fly a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Single-Arm Low Landmine Fly go on?
It belongs on push day in a push/pull/legs routine.
What are some Single-Arm Low Landmine Fly variations and alternatives?
Similar exercises include the Cable Single-Arm Low Fly, Dumbbell Low Fly, Dumbbell Single-Arm Low Fly and Kettlebell Low Fly.
Training calculators
Work out the numbers behind your training before your next session.