Standing One Arm Chest Fly
(Mid)
Area Targeted:
Middle Chest
Set up:
Anchor Position:
#2 - Chest height.
Clip Bands:
Attach both ends of the band(s) to one handle, and grip the handle with one hand.
Handle Bands:
Grip both handles of the band with one hand.
Body Positioning:
Stand 3 to 4 feet away from the door with your active side facing the
door. Position your arm so that it is pointing towards the door anchor and has a slight bend.
Your palm should be facing forward.
Movement:
Pull the handle(s) around until your hand is right in front of your chest. While controlling the
resistance, return to the starting position. Repeat.
Points To Remember:
1.
Keep your arm frozen with a slight bend in your elbow throughout the movement.
2.
Keep your shoulders square, do not rotate your upper body as your pull the handle(s).
MUSCLE GROUP
CHEST
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