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Reverse Machine Flyes

Reverse Machine Flyes demonstration
  • Shoulders

Equipment: Machine

New to this

Your first reverse machine flyes

What weight should I start with on the reverse machine flyes?

Start with the lightest 2 plates on the stack, usually 15 to 25 lb. Rear delts are small and most beginners have never trained them directly.

You have got it right if you feel it across the back of the shoulders and not in your traps.

What usually goes wrong on the reverse machine flyes?

Turn the pec deck seat around so your chest faces the pad. Set the handles so they are at shoulder height when you reach forward.

Pull your arms out and back in a wide arc with the elbows slightly bent. Stop when your arms are level with your torso and hold for a count, then let the handles come back forward slowly.

Most common mistake: pulling with the elbows bent hard, which turns the movement into a row and gives the work to the mid back. Keep the arms long.

If the machine is set up for chest

Face pulls hit the same target muscles with more work for the rotator cuff. The bent-over dumbbell rear delt raise needs nothing but light dumbbells and a bench to lean on.

How to do it

  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.