---
title: "Band Single Arm Pec Fly"
description: "Attach a resistance band to a sturdy anchor point at chest height."
locale: en
slug: band-single-arm-pec-fly
url: "https://hi.fitness/exercises/band-single-arm-pec-fly"
primaryMuscle: "Mid chest"
secondaryMuscles: ["Front delts"]
equipment: ["Resistance band"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/4ea114f3-band-single-arm-pec-fly.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Band Single Arm Pec Fly

Attach a resistance band to a sturdy anchor point at chest height.

## How to do it

1. 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.
2. Keep your feet shoulder-width apart, knees slightly bent, and your chest engaged.
3. Pull the band in an arc motion, bringing your hand towards the center of your chest.
4. 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.

## Similar exercises

- [Suspension Trainer with Grips Chest Fly](https://hi.fitness/exercises/suspension-trainer-with-grips-chest-fly) - Mid chest · Suspension trainer
- [Cable One Arm Chest Fly Bent](https://hi.fitness/exercises/cable-one-arm-chest-fly-bent) - Mid chest · Cable
- [Bodyweight Svend Press](https://hi.fitness/exercises/bodyweight-svend-press) - Mid chest · Bodyweight
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- [Chest Fly Side Step](https://hi.fitness/exercises/chest-fly-side-step) - Mid chest · Bodyweight
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