Band Single Arm Chest Flys

Outer Chest Exercises Hits: 2118

Primary Muscle Group: Deltoids and Pectorals

Muscle Groups Worked in This Exercise: Deltoideus, anterior part, Pectoralis Major

Preparation: Assuring that your band is at shoulder height, attach the band to a door or other suitable anchor. Since you'll only be using one end of the band, make sure that the opposite end is secured to an anchor point. Stand with feet hip-width apart with the band on the side that you are working. Grasp the handle of the band with your arm extended out at shoulder level. Rotate your wrist so your palm is facing forward.

Breathing: Exhale as you bring your arm across in front of you; inhale when you return to start position.

Execution: Bring your arm across your front to just past the mid-chest. Maintain a slight bend in the elbow throughout your range of movement. Slowly, return back to the starting position. Your shoulders should remain parallel to your hips, so be careful not to rotate your upper body. Change arms and repeat the same for the other side after finishing all reps.

Comments: To increase the resistance, slowly rotate your body away from the band.

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