One-Handed Standing Chest Fly – Band

1. Find a sturdy stationary object, such as a pole or a door anchor, and attach one end of the resistance band to it at chest height.
2. Stand with your feet shoulder-width apart, facing away from the stationary object.
3. Hold the free end of the resistance band in one hand, with your palm facing forward.
4. Position yourself at a distance from the stationary object so that there is tension in the band when your arm is extended forward at chest height.
5. Keep your elbow slightly bent and your arm extended out to the side at shoulder height.
6. Engage your core muscles to stabilize your torso.
7. With a slight bend in your elbow, bring your arm across your chest in a sweeping motion while keeping your chest open.
8. Feel the stretch in your chest muscles as you bring your arm across your body.
9. Return your arm to the starting position in a controlled manner.
10. Complete the desired number of repetitions on one side before switching to the other.

Results