How to do a Loop Band Single Arm Fly
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Single Arm Fly
Instructions for Proper Form
This exercise targets the chest and shoulder muscles, emphasizing unilateral movement to improve muscle balance and joint stability. The loop band adds tension throughout the motion, enhancing the activation of the pectoral muscles and providing a unique challenge compared to traditional weightlifting. It's effective for sculpting the chest, improving posture, and can be easily adjusted for all fitness levels.
- Anchor one band at roughly shoulder height.
- Position yourself side by side with the anchor.
- Grab the band in one hand with thumbs facing up and move away from the anchor until there is no slack in the band.
- Brace your core and keep your arm extended with elbows slightly bent.
- Bring the arm toward your center and hold the position for about a second before moving the arm back to starting position at a normal pace.
- Switch to the opposite side after the set is complete.
Alternative Exercises to Loop Band Single Arm Fly
1. Push Up on Knees
83.4 mSCORESWAPPED 68 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
- Beginner
- Chest
2. Loop Band Push Up on Knees
54.1 mSCORESWAPPED 62 TIMESModifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.
- Beginner
- Chest
- Loop Bands
3. Dumbbell Floor Press
73.8 mSCORESWAPPED 58 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
4. Loop Band Standing Incline Chest Press
61.4 mSCORESWAPPED 57 TIMESFocusing on the upper chest and front shoulders, this variation uses a loop band to replicate the incline press. The standing position engages the core and lower body for stability, offering a comprehensive upper body workout that enhances muscle tone and strength. The loop band's adjustable tension allows for a controlled and effective workout, suitable for home or gym settings.
- Beginner
- Chest
- Loop Bands
5. Loop Band Standing Chest Press
22.3 mSCORESWAPPED 53 TIMESSimulating the bench press motion, this standing variation targets the chest, shoulders, and triceps. The loop band provides progressive resistance, allowing for a full range of motion and increased muscle activation. This exercise offers the benefits of pressing movements without the need for heavy equipment, making it accessible and versatile for home workouts.
- Beginner
- Chest
- Loop Bands
6. Handle Band Pec Fly
44.6 mSCORESWAPPED 48 TIMESSimilar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.
- Beginner
- Chest
- Handle Bands
7. Loop Band Push Up
32.8 mSCORESWAPPED 46 TIMESThis enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.
- Beginner
- Chest
- Loop Bands
8. Loop Band Single Arm Incline Chest Press
45.4 mSCORESWAPPED 34 TIMESSimilar to other Bench Press variations, this compound exercise primarily targets the chest, shoulders, and triceps. By performing this exercise on a single side, there is a greater need to recruit your core, as well as prevents you from compensating for any discrepancies in strength between sides. The incline of the bench places more emphasis on your upper chest and shoulders, while the use of loops bands allows for increasing resistance as progress throughout your range of motion.
- Beginner
- Chest
- Loop Bands
9. Loop Band Standing Decline Chest Press
39 mSCORESWAPPED 32 TIMESTargeting the lower chest muscles, this exercise is performed standing, using a loop band to mimic the decline press movement. It provides an effective way to isolate and strengthen the lower pectorals, enhancing the chest's overall definition. The band's resistance can be easily adjusted, making this variation suitable for various fitness levels while also engaging the core due to the standing position.
- Beginner
- Chest
- Loop Bands
10. Walkout to Push Up
15.4 mSCORESWAPPED 31 TIMESCombines a forward walkout with a push-up, targeting the chest, shoulders, core, and arm muscles. This full-body exercise improves flexibility, stability, and strength, making it perfect for a dynamic warm-up or conditioning.
- Beginner
- Chest