Area Targeted: Middle, Upper Chest

You will love Standing One Arm Chest Fly With Fitness Exercise Bands From a Low Anchor. The angle for the exercise works so well to target the upper Chest Muscle fibers. Want to make this exercise even more intense? Squeeze your pecs hard at the end every rep.

Follow the instructions below to perform this exercise:

SET UP

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

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

Body Positioning: Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing down towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart.

MOVEMENT

Pull the handle up and and around until your arm is right in front of your chest. Return to the starting position (controlling the resistance). Repeat.

POINTS TO REMEMBER

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

2. Keep your shoulders square, do not rotate your upper body as your pull the handle.