How to do the Single Arm Elbow Flye
- Stand tall, hands behind your head, elbows out to the sides.
- Bring one elbow forward until it points in front of your face.
- Open it back out to the side under control.
- Finish all reps, then switch arms.
Full technique — 7 steps
- Stand tall with feet about hip width apart.
- Place both hands behind your head with your elbows pointing out to the sides.
- Keep your shoulders down and back and your head upright.
- Bring one elbow forward and in until it points straight ahead in front of your face.
- Keep the other elbow out to the side and both hands behind your head.
- Open the moving elbow back out to the side under control for the next rep.
- 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
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.
