01
About the reverse fly machine
You sit facing the pad with your chest supported and pull the handles back and out to the sides. Supporting the chest removes momentum and lower-back strain, so the rear delts, rhomboids and middle traps do the work.
Equipment
Reverse Fly Machine
The reverse fly machine trains the rear delts and upper back by sweeping your arms backward in an arc. It's often the same machine as the pec deck, used facing the other way.
Written by the GymStreak coaching teamUpdated
- Exercise
- 1
- Beginner
- 1
- Compound
- 0
02
How to train with it
Set the seat so the handles are at shoulder height, hold them with a neutral or palms-down grip and keep a slight bend in the elbows. Sweep your arms back until they're in line with your body, pause, then return slowly. Use a light weight: the rear delts are small and it's easy to turn the movement into a row by bending the elbows.
03
Choosing exercises
Add reverse flyes to upper-body or pull days to balance out chest and shoulder pressing. Cable rear-delt flyes and dumbbell rear raises are alternatives.
The reverse fly machine exercise
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