How to Do Band Single Arm Pec Fly

Band Single Arm Pec Fly is a chest exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Single Arm Pec Fly

  1. 01Anchor a resistance band to a vertical post at chest height.
  2. 02Stand sideways to the anchor point and grasp the handle with the arm furthest away.
  3. 03Step out until there is tension in the band with your arm extended.
  4. 04Pull your hand across the midline of your body while keeping a slight bend in the elbow.
  5. 05Return slowly to the start position while resisting the pull of the band.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Single Arm Pec Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep your shoulders pinned back against an imaginary wall to prevent the front deltoids from taking over.

Same coaching engine used inside the A90 app

05 / FAQ

Band Single Arm Pec Fly questions

What muscles does Band Single Arm Pec Fly work?

Band Single Arm Pec Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Band Single Arm Pec Fly correctly?

Anchor a resistance band to a vertical post at chest height. Stand sideways to the anchor point and grasp the handle with the arm furthest away. Step out until there is tension in the band with your arm extended. Pull your hand across the midline of your body while keeping a slight bend in the elbow. Return slowly to the start position while resisting the pull of the band.

What is the A90 coach tip for Band Single Arm Pec Fly?

Keep your shoulders pinned back against an imaginary wall to prevent the front deltoids from taking over.

Is Band Single Arm Pec Fly suitable for beginners?

Band Single Arm Pec Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Single Arm Pec Fly?

Band Single Arm Pec Fly uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band single arm pec fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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