Landmine Single Arm Low Fly

Landmine Single Arm Low Fly Exercise Description

The Landmine Single Arm Low Fly is an isolated chest movement performed against the angled resistance of an anchored barbell. It trains shoulder horizontal adduction and flexion through a low-to-high diagonal arc, emphasizing the pectoralis major while the anterior deltoid assists. The rotator cuff and scapular stabilizers (especially the serratus anterior and lower trapezius) guide the shoulder blade as the arm moves, while the trunk resists rotation for control. Working unilaterally improves side-to-side motor control and helps you feel the pec shorten through a consistent arc. Keep the elbow softly bent and the wrist neutral to maintain a true fly (not a press), and move only through ranges you can control without shrugging or arching the low back.

Muscle Groups: Chest, Pecs
Target Muscles: Pectoralis Major - Clavicular Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
Stabilizing Muscles: External Obliques, Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
Body Area: Upper Body
Body Parts: Chest
Body Surface: Front
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Shoulder Flexors
Joint Involvement: Single-joint
Muscle Location: Upper Chest
Movement Direction: Other
Muscle Position: Anterior
Gender: Male

How To Do The Landmine Single Arm Low Fly Exercise

‘- Secure the barbell in a landmine and stand perpendicular to it, feet shoulder-width with a slight stagger.
– Hold the bar sleeve in one hand, palm neutral or slightly turned up; ribs down, brace, and keep a neutral spine.
– Set the working shoulder gently “down and back” without pinching; let the scapula upwardly rotate naturally as the arm rises.
– Start with the hand near the outside hip, arm slightly away from the body, elbow softly bent (about 10–20°).
– Sweep the hand upward and across the chest in a smooth arc toward the midline, keeping the elbow angle nearly constant.
– Stop when the hand reaches mid-chest/shoulder height without shrugging or rotating the torso.
– Squeeze the chest briefly, then lower along the same path with control until the hand returns near the hip.
– Keep the wrist straight, forearm aligned with the bar’s line of pull, and eyes forward.
– Avoid turning it into a press, flaring the ribs, arching the low back, or letting the shoulder roll forward.

Landmine Single Arm Low Fly Tips

‘- Stand perpendicular to the landmine with feet shoulder-width and a slight stagger for a stable base.
– Keep ribs down, brace, and maintain a neutral spine throughout the movement.
– Set the working shoulder gently “down and back” without pinching, then allow the scapula to upwardly rotate naturally as the arm rises.
– Start with the hand near the outside hip, arm slightly away from the body, and keep the elbow softly bent at about 10–20°.
– Sweep the hand upward and across the chest in a smooth low-to-high diagonal arc, keeping the elbow angle nearly constant to maintain a true fly.
– Stop the upward motion when the hand reaches mid-chest or shoulder height without shrugging or rotating the torso.
– Briefly squeeze the chest at the top, then lower the arm along the same path with control until the hand returns near the hip.
– Keep the wrist straight and the forearm aligned with the bar’s line of pull, avoiding any press-like motion.
– Keep your eyes forward and resist trunk rotation so the torso stays quiet while the arm moves.
– Avoid flaring the ribs, arching the low back, or letting the shoulder roll forward at any point in the movement.

Landmine Single Arm Low Fly Beginner Introduction

The Landmine Single Arm Low Fly targets the chest using a barbell loaded into a landmine base, creating a forward and upward pulling angle. Working from a standing position with only one arm at work, the movement traces a diagonal path from low and to the side of the body toward the center of the chest. This path emphasizes the chest while the front of the shoulder helps guide the arm, and the smaller shoulder and upper-back muscles steer the shoulder blade smoothly along the rib cage.

Because only one side moves at a time, the exercise demands strong control through the torso to limit unwanted twisting. The slight, consistent bend in the elbow turns this into more of a fly than a press, highlighting the chest as it shortens through the arc. The wrist and forearm follow the line of the bar’s resistance, encouraging a smooth, controlled sweep rather than a jerky push. This combination of single-arm loading, angled resistance, and diagonal motion creates a precise, chest-focused pattern that also challenges overall stability.