Reverse Grip Butterfly Reverse
Machine pulls arms back in a wide arc with palms facing upward.
This machine exercise isolates the rear deltoids to improve shoulder stability and posture. The reverse grip emphasizes external rotation and upper back engagement.
HOW TO DO IT
- Sit facing the machine pad with your chest pressed firmly against it.
- Grasp the handles with a reverse grip, keeping palms facing upward.
- Pull your arms back in a wide arc until they align with your shoulders.
- Squeeze your shoulder blades together at the peak of the movement.
- Return the handles to the start position with controlled resistance.
COMMON MISTAKES
- Using momentum to swing the weight instead of controlled muscle tension.
- Gripping the handles too tightly, which shifts focus to the forearms.
- Allowing the chest to lift off the pad during the return phase.
TIPS
- Keep your elbows slightly bent throughout the entire range of motion.
- Initiate the pull by driving your elbows back, not your hands.
- Avoid shrugging your traps; keep shoulders down away from ears.
DETAILS
- Muscles
- Rear DeltsShoulders
- Equipment
- Pec Deck
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Reverse fly
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Seated
- Body support
- Chest supported
SIMILAR EXERCISES
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