1. Secure a resistance band at a high anchor point. If you're using a cable machine, set the pulley to a high position.
2. Stand facing away from the anchor point and grasp the resistance band handles with each hand.
3. Step forward into a staggered stance or a slight split stance for balance, with one foot ahead of the other for stability.
4. Start with your arms extended out at shoulder height and the palms facing forward.
5. Keep a slight bend in your elbows throughout the motion to reduce stress on the joints.
6. Engage your core and maintain an upright posture.
7. While maintaining the slight bend in your elbows, bring one hand down and across your body to the opposite hip. Your torso should remain stationary, and the movement should come from the shoulder joint.
8. Squeeze your chest muscles as you perform this cross-body motion.
9. Slowly return your hand back to the starting position. Ensure control throughout the entire range of motion.
10. Alternate hands after each repetition.
11. Continue the exercise while alternating between each arm for the desired amount of repetitions and sets.
12. Ensure that you perform the movement in a controlled manner, focusing on engaging the chest muscles during the fly movement.
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