Reverse Fly Machine · Shoulders
Reverse Machine Flyes is the reverse fly machine exercise for the shoulders in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The deltoid wraps over the top of the shoulder joint in three heads. The front (anterior) head lifts the arm forward, the side (lateral) head lifts it out to the side, and the rear (posterior) head pulls it backwards. Beneath the deltoid, the four rotator cuff muscles keep the ball of the upper arm centred in its socket during every pressing and pulling movement.
02
On the reverse fly machine, use a light weight, keep your chest on the pad and sweep the arms back without bending the elbows more. 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.
03
A simple shoulder routine is one press (dumbbell, barbell or machine), one lateral raise and one rear-delt movement. Seated presses and machines give more support than standing barbell presses, which also challenge your core and balance.
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