Smart Workout Diary

Machine Reverse Fly

The machine reverse fly is a resistance exercise performed by opening the arms backward against a machine's resistance. It primarily targets the rear deltoids and also trains the upper back, including the middle trapezius and rhomboids. It supports shoulder balance, upper-back strength, and improved pulling posture.

Demonstration

Machine Reverse Fly — demonstration 1
Machine Reverse Fly — demonstration 2

Instructions

  1. Set the machine: Adjust the seat so the handles are at about shoulder height when you are seated facing the pad. Select a light weight that allows controlled movement.
  2. Take position: Sit tall with your chest against the pad, feet firmly on the floor, and your spine neutral. Grip the handles with arms extended forward and elbows softly bent.
  3. Set the shoulders: Keep your neck relaxed and draw your shoulder blades slightly down. Do not shrug your shoulders toward your ears.
  4. Open the arms: Exhale as you move the handles outward and backward in a wide arc, leading with your elbows. Squeeze the rear shoulders and upper back without forcefully arching your lower back.
  5. Control the return: Inhale and slowly bring the handles forward until your arms are extended again, keeping tension rather than letting the weight stack drop.
  6. Repeat safely: Use a smooth, pain-free range of motion. Stop if you feel sharp shoulder pain or cannot keep your torso stable against the pad.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Lead with the elbows: Think about moving the elbows outward rather than pulling mainly with the hands.
  2. Keep the load modest: Excessive weight often causes momentum, shoulder shrugging, and reduced rear-delt work.
  3. Use a controlled tempo: Pause briefly in the open position, then return slowly without letting the weight stack touch down.
  4. Keep the chest supported: Avoid rocking the torso or arching the lower back to create extra range of motion.
Exercise library