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Shoulders · Machine
Machine Reverse Fly
How to do the Machine Reverse Fly with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Upper back, Traps
How to do it
- Sit facing the pad of the machine and adjust the seat height so the handles are level with your shoulders.
- Grasp the handles with either a pronated (palms down) or neutral (palms facing each other) grip, keeping your arms straight with a slight bend in the elbows.
- Press your chest firmly against the pad to stabilize your torso.
- Pull the handles back in a wide semicircular arc, focusing on squeezing the back of your shoulders.
- Continue pulling until your arms are in line with your torso, pausing for a split second.
- Slowly control the weight back to the starting position.
Coaching cues
- Chest glued to the pad
- Pull with the back of the shoulders
- Control the negative
Common mistakes
- Using excessive weight and heaving the torso backward
- Bending the elbows too much, turning it into a row
- Shrugging the shoulders up during the pull
Equipment and setup
Pec deck machine
Pec deck machine adjusted so the handles are in the rearward position.
Also known as: Rear Delt Deck, Reverse Pec Deck
Track your Machine Reverse Fly in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
