Lying 1 Arm Chest Fly

This is a good exercise for the muscles of the chest and shoulders, which can be performed, with either one or two hands, working both arms together if you have two bands connected around suitable secure objects.

Connect the band to a secure object at ground level, to the side of the you, holding the handles of the band in one hand, aiming to commence the movement with your arm straight, keeping the tension on the band throughout the movement, (you may have to have your hand off the floor at the start of the movement).

Smoothly bring your arm up towards the center of your chest, keeping a slight bend in your arm, taking care not to rotate around from your waist, or lift your shoulder.

Hold in the upper phase for 1 - 2 seconds, prior to lowering down under control to perform again for further reps.