This rotating one arm chest fly not only works the chest, it also involves the core and lower body. By adding a rotation, you make the move more dynamic and involve more muscle groups, which also makes it more functional.
- Secure a light-medium tension band around a sturdy object at chest height. You can also use a door attachment if you have one (compare prices).
- Stand with the left side facing the anchor point, arms straight, feet about hip-distance apart and hold the handle in the left hand.
- Stand far enough away that there's tension on the band. You may need to adjust how far/close you are to the anchor point to make the exercise work for you.
- Rotate the left hand towards the right hand, keeping the arms very straight.
- Pivot on the feet as you rotate to avoid tweaking the knees.
- Try to touch the left fingers to the right, feeling the exercise in the left side of the chest, shoulder and arm.
- Release and repeat for all reps on the left side and then switch sides.
- Complete 1-3 sets of 8-16 reps.