Machine Reverse Fly Overview
The machine reverse fly is the machine variation of the bent over dumbbell reverse fly and an exercise used to target the rear delt muscles of the shoulder.
Performing the machine reverse fly exercise can be a useful way to isolate the rear delt muscles without the need to stabilize the core as seen in other variations. The rear delts are often a lagging and underactive muscle group, so training them within your workout program is a must.
Machine Reverse Fly Instructions
- Face the fly machine while seated with your chest against the pad and the handles positioned in front of your torso.
- Reach forward and grasp each handle with a pronated or neutral grip.
- Contract the rear delts while keeping the elbows bent and open the arms in a reverse fly motion.
- Slowly lower the handles back to the starting position and repeat for the desired number of repetitions.
Machine Reverse Fly Tips
- Ensure the movement comes entirely from the upper arm moving in the shoulder socket rather than scapular retraction.
- The shoulder blades shouldn’t move drastically - there may be some end range retraction but nothing drastic.
- Don’t allow the head to jut forward as the arms open.