# Single Arm Elbow Flye

A standing, unloaded chest and shoulder drill with both hands behind your head. One elbow at a time swings from out at the side to pointing forward in front of your face, and it works well as a warm-up.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bodyweight-standing-triangle-fly/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-elbow-flye/

## Muscles worked

- Upper chest: 6/10
- Front delts: 5/10
- Rhomboids: 3/10
- Rear delts: 3/10

## How to do the Single Arm Elbow Flye

1. Stand tall, hands behind your head, elbows out to the sides.
2. Bring one elbow forward until it points in front of your face.
3. Open it back out to the side under control.
4. Finish all reps, then switch arms.

### Full technique — 7 steps

1. Stand tall with feet about hip width apart.
2. Place both hands behind your head with your elbows pointing out to the sides.
3. Keep your shoulders down and back and your head upright.
4. Bring one elbow forward and in until it points straight ahead in front of your face.
5. Keep the other elbow out to the side and both hands behind your head.
6. Open the moving elbow back out to the side under control for the next rep.
7. Complete all reps on one side, then switch arms and repeat.

## Common mistakes

- Shrugging shoulders toward ears
- Pulling the head with hands
- Turning the torso to move the elbow
- Letting the other elbow drift in

## Form cues

- Stand tall
- Keep shoulders down
- Hands stay behind head
- Other elbow stays wide

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 1–2 sets of 10–12 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance**: 1–2 sets of 12–15 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 1 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Single Arm Elbow Flye work?

Primary: Upper chest 6/10, Front delts 5/10. Also works: Rhomboids 3/10, Rear delts 3/10.

### When should I do the Single Arm Elbow Flye in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Single Arm Elbow Flye?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–12 reps, rest 30 s, 6 reps in reserve. Endurance: 1–2 sets of 12–15 reps, rest 30 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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