this content is only accessible to basic members. Become a member to access this exclusive content.

Are you a member ?

Singlehanded Machine Flys

  1. Sit in the chest fly machine and squeeze your shoulder blades together. Push your heels to the ground and lean back to the pad.

2. Grab one handle with your palm facing forward and slightly bend your elbow. This is the starting position.


3. Create a wide arc and flex the handle as much as you can. You should get past the point which would be limited by the other handle in two handed chest flys.


4. Squeeze your chest for a moment and slowly return to the starting position.


5. Repeat the steps for the required number of reps and once finished, do the same with your other arm.

Doable at:

Muscle group/groups:

Working muscle/muscles: