Exercise guide
Landmine Single Arm Low Fly
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
The Landmine Single Arm Low Fly is a unilateral isolation movement that targets the lower pectorals and anterior deltoids by utilizing a sweeping arc. This variation provides a unique strength curve and constant tension, making it highly effective for improving chest symmetry and mind-muscle connection.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure one end of the barbell in a landmine attachment and stand perpendicular to the bar.
- Grip the end of the barbell sleeve with your inner hand using a neutral or slightly underhand grip.
- Position your feet in a staggered stance with the leg opposite the working arm forward for stability.
- Maintain a slight bend in the elbow and keep your chest lifted.
How to do it
- Exhale as you sweep the bar across your body in an upward arc toward the midline of your chest.
- Focus on bringing your bicep toward your sternum to maximize pectoral contraction.
- Inhale as you slowly lower the bar back to the starting position, maintaining tension throughout the eccentric phase.
- Complete all reps on one side before switching to the other.
Form checklist
- Keep the elbow at a fixed angle; do not turn this into a press.
- Ensure the torso remains stationary and does not rotate with the weight.
- Keep your shoulders retracted and depressed to avoid excessive trap involvement.
- Control the weight on the way down to prevent the bar from pulling you out of alignment.
Pro tips
- Place your free hand on the working pectoral to physically feel the muscle fiber recruitment.
- Imagine scooping the weight toward your opposite shoulder to better engage the inner chest fibers.
- Lean slightly toward the landmine to increase the range of motion and stretch at the bottom.
Make it harder
- Incorporate a 2-second isometric hold at the peak of the contraction.
- Slow the eccentric phase to 4 seconds to increase mechanical tension.
Frequently asked
- What muscles does the landmine single arm low fly work?
- The landmine single arm low fly primarily targets the pectorals, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the landmine single arm low fly?
- The landmine single arm low fly uses barbell.
- Is the landmine single arm low fly good for beginners?
- The landmine single arm low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.