One Arm Reverse Fly Machine

Sit sideways on the machine and lean your torso against the chest pad. Grip the handle with one hand and use the other hand to stabilize your torso.

Open your arm in an arc from your side toward the back. Keep a slight bend in your elbow and feel your rear shoulder pull behind you.

Bring the handle forward slowly. Control it with your rear shoulder instead of letting the lever weight pull you.

Check for tension in the back of your shoulder, especially your rear delt. If you pull only with your arm, start the movement from your rear shoulder.

Twisting your torso or using momentum shifts the work to your traps and back. Keep your torso against the pad and work one side at a time.

Exhale as you open and inhale as you return. Keep your breathing steady even when working one side.

One-sided work is useful for bringing up a weaker rear delt. Start with the weaker side and match the reps on both sides.