Machine Reverse Fly

oec:machine-reverse-fly

A seated machine isolation exercise targeting the posterior deltoids and upper back musculature through horizontal shoulder abduction.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Butterfly Reverse, Reverse Pec Deck, Reverse Pec Deck Fly, Machine Rear Delt Fly, Seated Reverse Fly Machine, Pec deck rear delt fly

How to do it

Adjust the machine handles fully back so they start in front of you.
Set the seat height so that your hands grip the handles at or slightly below shoulder level.
Sit facing the chest pad with your torso firmly supported and feet flat on the floor.
Grasp the handles with a neutral or pronated grip and maintain a slight, fixed bend in your elbows.

Pull the handles out and back in a wide arc using your rear deltoids.
Continue horizontally until your upper arms are in line with your torso, pausing briefly at peak contraction.
Slowly reverse the motion under control, returning the handles to the starting position without letting the weight stack slam.

Exhale as you pull the handles outward and inhale as you return to the starting position.

Excessively bending and extending the elbows during the movement.: Lock a slight bend in your elbows at the start and keep the angle constant throughout the entire repetition.
Shrugging the shoulders toward the ears.: Depress your shoulder blades and keep your neck relaxed to keep tension on the rear delts rather than the upper traps.
Arching the lower back and pulling the chest off the pad to heave the weight.: Lower the weight and maintain firm contact between your sternum and the chest support.

Do not overextend your shoulders past the plane of your torso, as this places unnecessary stress on the front shoulder capsule.

This record: CC-BY-SA-4.0.