Elite Physique The New Science of Building a Better Body

One-Arm Band Fly
ISOLATION
The one-arm band fly is an excellent way to build your chest for three reasons. First, it
overloads the pectorals with minimal strain on the shoulder joint. Second, the exercise
matches the strength curve of that movement, meaning the band tension is highest
where you’re naturally strongest (i.e., arm in front of the torso). Third, it can be performed
anywhere, as long as you find a secure place to wrap the band.
HOW TO DO IT
1. Loop one end of a long resistance
band around a secure structure at
chest height. Loop the other end
around your left palm. Stand to the
side of the band with your right leg in
front, your weight equally distributed
through both feet. Hold your left arm
out to the side, parallel to the floor
(see figure a). Place your right palm
on your abdomen.
2. Brace your abs, squeeze your
glutes, and then pull your left arm
across the front of your body until
it’s perpendicular to your torso (see
figure b).
3. Slowly return your arm to the starting
position, keeping it straight, and
repeat for target reps.
ADVANTAGES
a
• This shoulder joint–friendly variation
builds the pectorals.
• It can be performed almost anywhere.
COACHING CUES
• For some, a little elbow flexion in
the working arm helps them develop
more tension in the chest.
• Focus on achieving an intense peak
contraction when the working arm is
in front of the torso.
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b