Reverse Machine Fly tutorial
The reverse machine fly is an isolation exercise for the rear delts and the muscles between the shoulder blades, and the guided path of the machine makes it simple and safe for beginners. It helps improve posture and balance between the front and back of the shoulder.
How to perform
- Sit facing the pec deck backrest with your chest against the pad.
- Adjust the seat so the handles are at shoulder height and set the machine arms to the rear position.
- Grip the handles with palms facing down or toward each other and keep a slight bend in your elbows.
- Sweep your arms out and back in a smooth arc until they line up with your body.
- Squeeze your rear delts at the end and pause briefly.
- Return your arms forward slowly without letting the weight stack touch.
Breathing: Exhale as you move your arms back and inhale as you return them.
Key tips
- Keep your chest against the pad throughout.
- Reach out through your fingertips rather than pulling your elbows back.
- Do not go past the line of your body so the front of the shoulder is not stressed.
Common mistakes
- Lifting the chest off the pad and leaning back.
- Using too much weight with fast, jerky reps.
- Shrugging the shoulders toward the ears.
Safety: People with a shoulder injury should use light weight and a pain-free range, and stop if they feel sharp shoulder pain.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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