Reverse Machine Flyes

Also called reverse pec deck, rear delt machine and reverse fly machine.

Works

Shoulders

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.

1. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
2. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
3. Pause at the rear of the movement, and slowly return the weight to the starting position.

Cues

• Handles back, set at shoulder level.
• Arms slightly bent.
• Sweep out and back, pause 1 second.
• Return slowly, don't touch the stack.

Common mistakes

• Using the traps.
• Rocking the torso.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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