Machine Reverse Fly

A seated machine exercise for the rear deltoids, also known as the reverse pec deck: facing the pad, you sweep the two handles out and back in a wide arc against the weight stack. The pad keeps the torso still, so the work stays on the back of the shoulders and the muscles between the shoulder blades.

How to do it

1. Adjust the seat so the handles are at shoulder height, then sit facing the machine with your chest against the pad.
2. Grip the handles with your arms reaching forward and a slight bend in the elbows.
3. Keep your shoulders down and away from your ears and brace your trunk.
4. Sweep the handles out and back in a wide arc, leading with the elbows, until your arms are roughly in line with your shoulders.
5. Squeeze your shoulder blades together briefly without leaning back off the pad.
6. Return the handles forward slowly and repeat for the planned repetitions.

Tips

• Lead with the elbows rather than pulling with the hands, so the rear deltoids do the work and not the biceps.
• Keep the chest on the pad and the neck relaxed; leaning back or shrugging moves the load to the upper trapezius.
• Choose a weight you can lower under control; a lighter load with a slow return works the rear deltoids better than a heavy swing.

Muscles

Primary: Rear deltoid

Secondary: Rhomboids, Traps