Chest · Landmine
Landmine Single Arm Side Low Fly
How to do the landmine single arm side 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 side-on to the landmine and grip the end of the bar with the outside hand, arm low across the front of your hips. With a fixed slight elbow bend, sweep the bar up and across your body in a fly arc, then lower under control. Keep your hips and torso facing forward.
- 1Feel your chest and front delt drive the bar up and across
- 2Keep a fixed slight bend in the elbow through the arc
- 3Squeeze across the chest as the bar reaches the top
Common mistakes
- Don't twist the torso to swing the bar up
- Avoid turning it into a press by straightening the elbow
- Don't rely on momentum; control the arc in both directions
Muscles worked
The landmine single arm side low fly mainly works the upper chest, mid chest, and front delts, with the obliques assisting.
- Upper ChestPrimary
- Mid ChestPrimary
- Front DeltsPrimary
- ObliquesSupport
- TricepsMinor
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- Side DeltsMinor
- Internal RotatorsMinor
Kovo programs the landmine single arm side 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.