Resistance-Band Single-Arm Fly

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Hold one end of the resistance band in your right hand.

   • Secure the other end of the band under your left foot. Ensure the band is taut but not overly stretched.

2. Body Position:

   • Keep your core engaged and your back straight.

   • Your left hand can rest on your hip or hang at your side for balance.

   • Position your right arm down in front of you, with your elbow slightly bent.

3. Movement:

   • Inhale as you prepare to move.

   • Exhale and lift your right arm out to the side until it’s parallel with the floor. Keep your elbow slightly bent throughout the movement.

   • Squeeze your shoulder blades together as you lift the band, engaging the shoulder and upper back muscles.

4. Return:

   • Inhale as you slowly lower your arm back to the starting position, maintaining control of the band.

   • Make sure to keep the tension in the band throughout the motion.

5. Repetitions:

   • Perform 10-15 repetitions on your right side.

   • Switch sides by securing the band under your right foot and repeating the movement with your left arm.

6. Tips:

   • Focus on controlled movements rather than using momentum.

   • Keep your torso stable and avoid leaning to one side.

   • Adjust the resistance of the band if the exercise feels too easy or too hard.

Cool Down:

• After completing the sets, gently stretch your shoulders and arms to prevent stiffness.