Exercise guide
Band Standing Single Arm Chest Fly
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
This unilateral isolation exercise targets the pectoralis major and anterior deltoids, providing constant tension throughout the range of motion to improve chest definition and mind-muscle connection.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Anchor a resistance band to a power rack at chest height.
- Stand perpendicular to the anchor point and grasp the handle with the hand furthest from the rack.
- Step away from the rack until there is light tension in the band with your arm extended out to the side.
- Adopt a staggered stance with the foot closest to the rack forward for maximum stability.
How to do it
- Keeping a slight bend in your elbow, exhale as you pull the band across your body toward the midline of your chest.
- Squeeze your pectoral muscle at the peak of the movement, bringing your hand slightly past the center of your chest.
- Inhale as you slowly reverse the movement, controlling the band's resistance back to the starting position.
- Maintain a controlled 2-1-2 tempo (2 seconds to pull, 1 second squeeze, 2 seconds to return).
Form checklist
- Keep your shoulder blades retracted and depressed throughout the entire set.
- Maintain a consistent, slight bend in the elbow to avoid bicep strain.
- Keep your torso stationary; do not rotate your hips or shoulders to help move the band.
- Ensure your wrist remains neutral and firm, not bending under the band's tension.
Pro tips
- Focus on bringing your inner bicep toward your sternum rather than just moving your hand to maximize chest fiber recruitment.
- Pause for a full second at the peak contraction to overcome the band's tendency to pull you back quickly.
Make it harder
- Step further away from the anchor point to increase the baseline resistance of the band.
- Perform the movement with a 3-second eccentric (lowering) phase to increase time under tension.
Frequently asked
- What muscles does the band standing single arm chest fly work?
- The band standing single arm chest fly primarily targets the pectorals, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the band standing single arm chest fly?
- The band standing single arm chest fly uses resistance band.
- Is the band standing single arm chest fly good for beginners?
- The band standing single arm chest fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.