Landmine Single Arm Side Low Fly

Muscles worked

Setup

1. Place a barbell in a landmine attachment and stand perpendicular to the bar.
2. Position yourself so the end of the barbell is at hip level on your working side.
3. Grip the very end of the barbell sleeve with an underhand (palms up) or neutral grip.
4. Assume a staggered stance with the foot opposite your working arm forward for maximum stability.

How to do it

1. Inhale to brace your core and maintain a slight bend in your elbow throughout the movement.
2. Exhale as you sweep the bar across your body in a wide, low arc toward the center of your chest.
3. Squeeze your pectoral muscle hard at the top of the movement when the bar is in front of your sternum.
4. Inhale as you slowly lower the bar back to the starting position using a controlled 3-second eccentric tempo.

Form checklist

• Keep your torso stationary; do not rotate your hips or shoulders to help move the weight.
• Maintain a 'proud chest' posture and keep your shoulder blade retracted and depressed.
• Ensure the movement comes from the shoulder joint, not by bending and straightening the elbow.
• Stop the downward phase once your arm is in line with your torso to avoid excessive shoulder strain.

Pro tips

• Focus on 'scooping' the weight toward your opposite shoulder to better engage the sternal fibers of the chest.
• Visualize pushing your bicep against the side of your pec at the top of the rep to maximize the mind-muscle connection.

Make it harder

• Pause for 2 seconds at the peak contraction to increase time under tension for the inner chest.
• Incorporate a '1.5 rep' style by performing a full rep followed by a half rep from the bottom to the mid-point.

Frequently asked

What muscles does the landmine single arm side low fly work?

The landmine single arm side low fly primarily targets the pectorals, and also works the deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the landmine single arm side low fly?

The landmine single arm side low fly uses barbell.

Is the landmine single arm side low fly good for beginners?

The landmine single arm side low fly is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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