ex_QOM5NS

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Chest · Band

Band Single Arm Pec Fly

beginnerstrengthOne side at a timeMale & female model

Band Single Arm Pec Fly is a beginner isolation strength exercise that works the pectorals (chest), with the shoulders and biceps assisting. It needs a band and a sturdy surface. A typical prescription is 3 sets of 10-15 reps per side, and it burns about 4.3 calories per minute.

Target: Pectorals
Body part: Chest
Equipment: Band
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Chest · Pectoralis Major

Secondary muscles

Shoulders · Deltoids
Biceps · Biceps Brachii

How to do Band Single Arm Pec Fly

Attach a resistance band to a sturdy anchor point at chest height. Stand facing away from the anchor point, holding the handle of the band in your working hand with your arm extended out to the side, palm facing forward.
Keep your feet shoulder-width apart, knees slightly bent, and your chest engaged.
Pull the band in an arc motion, bringing your hand towards the center of your chest.
Slowly return your arm to the starting position. Repeat the movement for the desired number of repetitions, then switch sides.

Form tips

Engage your core to stabilize your body and prevent unnecessary movement.
Use a controlled motion to pull and return the band, preventing any jerking movements.
Breathe steadily, exhaling as you pull the band across your body and inhaling as you return to the starting position.
Keep your elbow slightly bent throughout the movement to avoid joint strain.

Band Single Arm Pec Fly alternatives

Kettlebell Single Arm Chest Fly

Pectorals · intermediate

Pec Deck Fly Machine

Pectorals · beginner

Dumbbell One Arm Floor Fly

Pectorals · intermediate

Pec Deck Fly Machine Flies

Pectorals · beginner

More pectorals exercises

Cable One Arm Chest Fly Bent

Pectorals · beginner

Machine Fly

Pectorals · beginner

Band Chest Fly

Pectorals · beginner

Dumbbell Incline Fly

Pectorals · intermediate

Band High Fly

Pectorals · beginner

Cable Low Fly

Pectorals · beginner

Dumbbell Decline Fly

Pectorals · intermediate

Band Incline Fly

Pectorals · beginner

Band Single Arm Pec Fly FAQ

What muscles does Band Single Arm Pec Fly work?

Band Single Arm Pec Fly mainly works the pectorals in the chest (Pectoralis Major). The shoulders and biceps work as secondary muscles.

What equipment do you need for Band Single Arm Pec Fly?

You need a band and a sturdy surface.

How many sets and reps of Band Single Arm Pec Fly should I do?

Start with 3 sets of 10-15 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Band Single Arm Pec Fly good for beginners?

Yes. Band Single Arm Pec Fly is rated beginner, so it's a sound choice while you learn to train the pectorals.

How many calories does Band Single Arm Pec Fly burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Band Single Arm Pec Fly?

Other exercises for the pectorals include Kettlebell Single Arm Chest Fly, Pec Deck Fly Machine, Dumbbell One Arm Floor Fly and Pec Deck Fly Machine Flies.

For developers

Use Band Single Arm Pec Fly in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_QOM5NS" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_QOM5NS",
  "name": "Band Single Arm Pec Fly",
  "model": "male",
  "counterpartId": "ex_3PZAML",
  "target": "Pectorals",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_QOM5NS/mp4-720.mp4?…",
    "poster": "https://…/ex_QOM5NS/poster.jpg?…"
  }
}