Chest · Landmine
Landmine Single Arm Low Fly
How to do the landmine single arm low fly, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Landmine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Isolation
How to do it
Stand facing the landmine and grip the end of the bar with one hand, arm low and across the front of your body. With a slight bend in the elbow, sweep the bar up and across toward the opposite shoulder in a fly arc, then lower under control. Keep your torso square.
- 1Feel your chest and front delt sweep the bar up and across
- 2Keep a slight fixed bend in the elbow through the arc
- 3Squeeze across the chest at the top of the motion
Common mistakes
- Don't rotate your torso to throw the bar up
- Avoid bending and straightening the elbow like a press
- Don't use momentum; control the arc both ways
Muscles worked
The landmine single arm low fly mainly works the upper chest, mid chest, and front delts.
- Upper ChestPrimary
- Mid ChestPrimary
- Front DeltsPrimary
- TricepsMinor
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the landmine single arm low 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.