Landmine Single Arm Side Low Fly

Landmine Single Arm Side Low Fly Exercise Description

The landmine single-arm side low fly is a unilateral chest exercise performed with a barbell secured in a landmine, emphasizing shoulder horizontal adduction and slight flexion through a low-to-high arc. It primarily targets the pectoralis major, with assistance from the anterior deltoid and stabilizing contributions from the rotator cuff and scapular musculature. Standing side-on to the landmine, you guide the bar’s sleeve from near the outside hip upward and across the body, keeping a soft elbow and the wrist neutral to load the chest while minimizing shoulder stress. The fixed arc of the landmine encourages controlled scapulohumeral rhythm and challenges trunk anti-rotation, promoting clean technique and positional stability. Proper execution centers on a braced torso, depression of the working-side scapula (avoid shrugging), and smooth, controlled movement through a comfortable, pain-free range.

Muscle Groups: Chest, Pecs
Target Muscles: Pectoralis Major - Sternal Head
Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Clavicular 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: Horizontal Shoulder Adduction
Joint Involvement: Single-joint
Muscle Location: Mid Chest
Movement Direction: Vertical
Muscle Position: Anterior
Gender: Male

How To Do The Landmine Single Arm Side Low Fly Exercise

‘- Secure a barbell in a landmine attachment. Stand perpendicular to the bar with feet about hip–shoulder width.
– Hold the bar’s sleeve with the hand farther from the landmine base; arm slightly bent, wrist neutral, hand near the outside hip.
– Set posture: tall stance, ribs down, neutral spine, scapula gently depressed; brace your midsection.
– Initiate from the chest/shoulder: sweep the arm upward and across the body in a shallow arc toward the midline.
– Finish with the hand just in front of the sternum/shoulder line at roughly upper‑chest height; elbow remains softly flexed.
– Keep shoulders level; avoid shrugging, leaning, or rotating the torso.
– Control the eccentric: guide the bar back along the same path to the start without letting it pull you into external rotation.
– Maintain even foot pressure (tripod foot) and a steady pace throughout the set.
– Work within a comfortable, pain‑free range; stop short of end ranges if shoulder position changes or the ribcage flares.

Landmine Single Arm Side Low Fly Tips

‘- Stand perpendicular to the bar with feet about hip–shoulder width to set a stable base.
– Hold the sleeve with the hand farther from the landmine base, keeping the wrist neutral and elbow softly bent near the outside hip.
– Keep a tall stance with ribs down, neutral spine, and a braced midsection throughout the set.
– Gently depress the working-side scapula and avoid shrugging as you move the arm.
– Sweep the arm upward and across the body in a shallow low-to-high arc, initiating from the chest/shoulder.
– Finish with the hand just in front of the sternum/shoulder line at roughly upper-chest height, maintaining a soft elbow.
– Keep shoulders level and avoid leaning or rotating the torso to resist the bar’s pull.
– Control the eccentric by guiding the bar back along the same path without letting it pull you into external rotation.
– Maintain even “tripod” foot pressure and a steady, smooth pace within a comfortable, pain-free range.

Landmine Single Arm Side Low Fly Beginner Introduction

The landmine single-arm side low fly is a standing, one-sided chest movement that uses a barbell fixed into a landmine attachment. The lifter faces sideways to the base while the far hand controls the sleeve of the bar. From a position near the outer hip, the arm moves in a smooth sweeping path upward and in toward the front of the body, finishing around upper-chest level with a slight bend at the elbow. Because the bar travels in a set arc, the motion encourages deliberate, controlled reps rather than sudden swings or jerks.

This exercise places most of the load on the chest, with help from the front of the shoulder and the smaller stabilizing muscles around the shoulder joint. The upper back and shoulders also contribute by guiding the shoulder blade, while the core works hard to resist twisting as the weight moves across the body. The overall theme is controlled tension: a steady torso, level shoulders, and a calm, stable path for the arm through a comfortable, non-irritating range of motion.