Chest · Resistance Band
Band Standing Single Arm Chest Fly
How to do the band standing single arm chest fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Anchor a resistance band behind you at chest height and stand facing away, holding one end with a slight bend in the elbow. With your arm out to the side, sweep the handle across your body in a wide arc until your hand reaches center, then return under control.
- 1Your chest contracting as the arm sweeps across
- 2A stretch across the front of the shoulder and pec at the start
- 3A slight, fixed bend held in the elbow throughout
Common mistakes
- Bending the elbow more to turn it into a press
- Twisting your torso to drag the band across
- Letting the band snap your arm back at the end
Muscles worked
The band standing single arm chest fly mainly works the mid chest, with the upper chest, front delts, lower chest, and internal rotators assisting.
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- Lower ChestSupport
- Internal RotatorsSupport
- BicepsMinor
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the band standing single arm chest fly for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.