Single-Arm Pectoral Fly

Position yourself in the machine and grasp only one handle. Place your free hand firmly on your hip or hold the machine's frame for balance.

Engage your core to prevent your torso from rotating. Keep your shoulders level and your back against the pad.

Perform the movement by bringing the handle across the centerline of your body, focusing on the contraction of the working side of your chest.

Slowly and controllably return the handle to the starting position. Resist the urge to rotate your torso during the return phase.

Complete all repetitions for one side before switching to the other.