Single-Arm Low Landmine Fly
Isolate & sculpt your chest with the Single-Arm Low Landmine Fly. Build strength and definition with controlled, targeted movements.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself perpendicular to the landmine attachment with feet shoulder-width apart and knees slightly bent.
2. Grip the end of the barbell with one hand and hold it down at hip level with your arm fully extended. Ensure your palm faces upward.
3. Keeping your core engaged and elbow slightly bent, sweep your arm up and across your body until the hand is in line with the lower chest or upper abdominal area.
4. Squeeze your pectoral muscle at the top of the movement, maintaining tension.
5. Slowly lower the bar back to the starting position, controlling the weight throughout the motion.
6. Complete all reps on one side before switching to the other arm.
7. Maintain proper form throughout the exercise; avoid using momentum or swinging the weight up.
8. Adjust the weight as necessary to maintain proper form and technique.
---