Side Single-Arm Low Landmine Fly
Build a stronger chest & shoulders, one side at a time! The Side Single-Arm Low Landmine Fly isolates muscles for maximum growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a barbell in a landmine attachment. Place the desired amount of weight on the free end of the barbell.
2. Stand perpendicular to the barbell, feet shoulder-width apart, and pick it up with the hand closest to the weighted end. This will be your starting position.
3. Keep a slight bend in your elbow throughout the movement to protect the joint.
4. Engage your core and square your shoulders to keep your body stable.
5. Exhale as you use your shoulder and chest muscles to lift the weighted end of the barbell in an arc, keeping your arm at a low angle relative to your body, until it is about parallel to the ground.
6. At the top of the movement, squeeze your shoulder and chest muscles, making sure the motion is controlled and focused.
7. Inhale as you slowly lower the barbell back down to the starting position.
8. Repeat for the desired number of repetitions before switching arms.
Ensure proper form and control throughout the exercise to prevent injury and maximize the benefit to your shoulder and supporting muscle groups. It's also recommended to start with lighter weight to establish proper technique before adding more resistance.
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