Chest
Standing One Arm Fly
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Anchoring at the top of the door starts your arm high and brings it down as it crosses your body. That downward path shifts the work onto the lower Chest fibers, which the mid height fly barely reaches.
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: Stand three to four feet from the door with your working side facing it, feet shoulder width apart. Your working arm points up at the anchor with a slight bend, palm facing forward. Back straight, head straight, chest up.
Movement
Pull the handle down and around until your arm is right in front of your chest.
Points To Remember
- Keep the arm frozen with that slight bend at the elbow.
- Keep your shoulders square. Do not let your upper body rotate as you pull.
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