Reverse Machine Fly

HOW TO DO IT

1. 1Sit facing the machine pad with your chest pressed firmly against it.
2. 2Grasp the handles with a reverse grip so palms face each other or inward.
3. 3Pull the handles out to your sides in a wide arc.
4. 4Squeeze your shoulder blades together at the peak of the movement.
5. 5Slowly return the handles to the starting position with control.

COMMON MISTAKES

• Using momentum to swing the weight instead of controlled pulling.
• Straightening the arms completely which shifts tension to the triceps.
• Shrugging the shoulders up toward the ears during the pull.
• Arching the lower back to move heavier loads.

TIPS

• Lead the movement with your elbows rather than your hands.
• Keep a slight bend in your elbows throughout the entire set.
• Visualize pushing your hands away from your body to engage the rear delts.

DETAILS

Muscles

Rear DeltsShoulders

Equipment

Machine

Type

Strength Training

Difficulty

Beginner

Tracked as

Weight & Reps

TECHNIQUE

Base movement

Reverse fly

Arms

Both

Hand orientation

Neutral (palms facing each other)

Body position

Seated

Body support

Chest supported