Chest
Kneeling One Arm Fly
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Kneeling takes your legs and most of your balance problem out of the equation, so nothing is bracing or swaying. What is left straining is the Chest on the working side, which makes this the cleanest fly you can do with bands.
Set Up
Anchor: Door anchor at the top of the door.
Bands: Clip both ends of the band into one handle and hold it in one hand.
Body position: Kneel three to four feet from the door with your working side facing it. Back straight, chest up. Set your working arm with the upper arm parallel to the floor and a slight bend at the elbow.
Movement
Pull the handle down and around until your hand is almost touching the floor just below your chest. Return under control and repeat.
Points To Remember
- Keep the arm frozen with that slight bend at the elbow. The angle should not change.
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