Step by step instructions, muscle activation and variants for the Landmine Single Arm Low Fly.
The Landmine Single Arm Low Fly is a unilateral chest exercise that uses a landmine attachment to perform a fly motion sweeping from low to high. The fixed arc of the barbell provides a unique resistance curve that emphasises the lower chest and the front shoulder through a wide range of motion.
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The Landmine Single Arm Low Fly is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.