Reverse Machine Flyes

The machine rear delt fly is an exercise targeting the rear head of the shoulder muscle or deltoids, as well as the muscles of the upper back. It's sort of the reverse of the machine chest fly, and is sometimes performed on the same machine, but facing the opposite direction. Because it targets such small muscles, this exercise is usually performed with light weight for high reps, such as 10-15 reps per set or more.

Benefits

  1. Adds size and strength to the posterior deltoids
  2. Easy to learn and master the technique
  3. Helps develop bigger, more balanced, and healthier shoulders
  4. Great burnout movement on shoulder day
  5. Works the rhomboids and lower and middle traps
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Reverse Machine Flyes Images

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Reverse Machine Flyes Instructions

Reverse Machine Flyes muscle diagram
  1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
  2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
  3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
  4. Pause at the rear of the movement, and slowly return the weight to the starting position.