Single-Arm Rear Delt Fly

Adjust the machine as usual, but select about half of your normal weight.

Sit slightly sideways and grasp one handle. Use your non-working hand to brace your body against the machine frame.

Pull the handle back in a controlled manner, focusing entirely on the working deltoid. Avoid rotating your torso.

Return to the start slowly and with control.

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