Exercise

Reverse Machine Flyes

Also known as: reverse pec deck, reverse machine fly, rear delt machine, pec deck reverse

Reverse Machine Flyes is a isolation exercise for the shoulders. Main target: posterior deltoid. Also works: middle back and traps. Equipment: machine.

EquipmentMachine

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Primary

Posterior deltoid

Secondary

Middle back Traps

How to do it

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