Area Targeted: Middle Chest

The Kneeling One Arm Chest Fly With Resistance Tube Bands is INCREDIBLE! If you want the most effective Chest Fly on the planet, this is it. Since you are in a kneeling position you are able to stabilize your upper body, so that the only muscles that are working and straining are your Pecs (Chest Muscles).


Follow the instructions below to perform this exercise:


Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand.

Body Positioning: Kneel 3 to 4 feet away from the door, with your active side facing the door. Position your active arm so that the upper arm is parallel with the floor, and elbow is slightly bent. Keep your back straight and chest up.


Pull the handle(s) down and around until your hand is almost touching the floor, right below your chest. Return to the starting position (controlling the resistance). Repeat.



1. Keep your arm frozen in position with a slight bend in the elbow.