# Single Arm Resistance Band Chest Flye

A standing one-arm chest fly against a resistance band anchored at chest height beside you. The working arm sweeps from out to the side across the front of your chest. Trains the chest and front shoulder, one side at a time.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-single-arm-pec-fly/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-resistance-band-chest-flye/

## Muscles worked

- Mid chest: 9/10
- Upper chest: 7/10
- Front delts: 6/10
- Biceps: 3/10
- Rotator Cuff: 3/10

## How to do the Single Arm Resistance Band Chest Flye

1. Stand side-on to the anchor, handle in the near hand.
2. Start with your arm out to the side, elbow slightly bent.
3. Sweep the handle across your chest to the opposite shoulder.
4. Return slowly along the same arc, feeling a stretch across your chest.
5. Finish all reps on one side, then switch arms.

### Full technique — 7 steps

1. Anchor the band to a rack upright at chest height and take the handle in the hand nearest the anchor.
2. Stand side-on to the anchor with feet about hip-width apart, far enough out that the band is taut.
3. Start with the working arm out to the side at shoulder height and a slight bend in your elbow.
4. Rest your other hand on your stomach and keep your torso facing forward.
5. Sweep the handle across the front of your chest in a wide arc until your hand is in front of the opposite shoulder.
6. Return along the same arc until you feel a stretch across the chest.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Turning it into a press
- Bending and straightening the elbows
- Rotating the torso to move the band
- Shrugging shoulders during the sweep
- Letting shoulders roll forward

## Form cues

- Slight elbow bend, fixed angle
- Hug in a wide arc
- Match the same arc
- Keep shoulders down
- Keep torso facing forward

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 45 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 2 s, pause 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 30 s · 3–4 reps in reserve · lower 2 s, lift 2 s

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

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Floor Flye](https://seto.fit/exercises/dumbbell-floor-flye/), [Stability Ball Dumbbell Flye](https://seto.fit/exercises/stability-ball-dumbbell-flye/)
- **Cable machine**: [Lying Cable Flye](https://seto.fit/exercises/lying-cable-flye/), [Mid Cable Flye](https://seto.fit/exercises/mid-cable-flye/)
- **No equipment**: [Standing Bodyweight Flye](https://seto.fit/exercises/standing-bodyweight-flye/)
- **Weight plates**: [Incline Svend Press](https://seto.fit/exercises/incline-svend-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Lying Svend Press](https://seto.fit/exercises/lying-svend-press/) — Beginner
- **This exercise: Single Arm Resistance Band Chest Flye — Beginner**
- Harder: [Incline Resistance Band Flye](https://seto.fit/exercises/incline-resistance-band-flye/) — Beginner
- Harder: [Single Arm Kettlebell Flye](https://seto.fit/exercises/single-arm-kettlebell-flye/) — Intermediate

## Quick answers

### What muscles does the Single Arm Resistance Band Chest Flye work?

Primary: Mid chest 9/10, Upper chest 7/10. Also works: Front delts 6/10, Biceps 3/10, Rotator Cuff 3/10.

### When should I do the Single Arm Resistance Band Chest Flye in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 7 min with rest.

### How many sets and reps of the Single Arm Resistance Band Chest Flye?

Strength: 3 sets of 8–10 reps, rest 1 min, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 45 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 30 s, 3–4 reps in reserve.

### What can I do instead of the Single Arm Resistance Band Chest Flye?

Dumbbells: Dumbbell Floor Flye, Stability Ball Dumbbell Flye. Cable machine: Lying Cable Flye, Mid Cable Flye. No equipment: Standing Bodyweight Flye. Weight plates: Incline Svend Press.

### What is an easier version of the Single Arm Resistance Band Chest Flye?

Lying Svend Press (Beginner).

### What is a harder version of the Single Arm Resistance Band Chest Flye?

Incline Resistance Band Flye (Beginner), Single Arm Kettlebell Flye (Intermediate).

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

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