Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Standing One Arm Pectoral Fly

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)

Muscle Groups

  • Chest

Purposes

  • Chest strength.
  • Shoulder strength.

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Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Attach long strap D-handles to high pulleys. Set resistance.
  • Stand perpendicular to high pulley. Extend arm closest to high pulley and grasp handle with neutral grip (palm facing body).
  • Sweep hand across and down in front of body with arm outstretched with a slight bend in the elbow.
  • Slowly return to start position and repeat.
  • Switch sides and repeat.

ProTip

  • Stand tall and squeeze the chest muscles.

Mistakes

  • Slouching forward.