Reverse Machine Flyes

• The machine rear delt fly is an exercise designed to target the rear head of the deltoids and the muscles of the upper back.
• It is an excellent way to develop size and strength in the posterior deltoids.
• The technique is easy to learn and master.
• It helps to create bigger, more balanced, and healthier shoulders.
• It is also an effective burnout movement to use on shoulder day.
• The machine rear delt fly targets the rhomboids and lower and middle traps.
• It increases the strength and definition of the muscles in the shoulder and back area.
• Performing this exercise with light weight and high reps (10-15 reps per set or more) can help to provide a more balanced and toned physique.

1. Adjust the handles on the machine so that they are fully to the rear.
2. Select an appropriate weight for the exercise.
3. Adjust the seat height so that the handles are at shoulder level.
4. Grasp the handles with your hands facing inwards. This will be your starting position.
5. In a semicircular motion, pull your hands out to your side and back, contracting your rear deltoids and the muscles of your upper back.
6. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
7. Pause at the rear of the movement, feeling the contraction in your rear delts.
8. Slowly return the weight to the starting position, maintaining control throughout the movement.
9. Repeat the exercise for the desired number of repetitions.
10. For optimal results, aim for a range of 10-15 reps per set or more.
11. Remember to use light weight since this exercise puts strain on small muscles.
12. Focus on maintaining proper form and technique throughout the exercise.
13. This exercise is a great way to improve the strength and definition of the muscles in your shoulder and back area.
14. It can help to provide a more balanced and toned physique.

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

The machine rear delt fly is an exercise designed to target the rear head of the deltoids and the muscles of the upper back. This exercise is the opposite of the machine chest fly, and often times is done on the same machine, but with the user facing the other way. Since this exercise puts strain on small muscles, it is usually done with light weight and high reps. A good range to aim for is between 10-15 reps per set or more. This exercise is a great way to improve the strength and definition of the muscles in the shoulder and back area, and can help to provide a more balanced and toned physique.

Here are some warm up tips for the reverse machine flyes exercise:

1. Start with a light weight or no weight at all to warm up your shoulder and

1. Adjust the handles and seat height properly before starting the exercise.
2. Grasp the handles with your hands facing inwards to ensure a proper starting position.
3. Perform the exercise in a semicircular motion, pulling your hands out to your side and back.
4. Keep your arms slightly bent throughout the movement to avoid strain on the shoulder joint.
5. Pause at the rear of the movement to fully contract the rear delts.
6. Slowly return the weight to the starting position to maintain control and prevent injury.
7. Use light weight and high reps to avoid putting excessive strain on the small muscles.
8. Aim for a range of 10-15 reps per set or more to effectively target the muscles.
9. Focus on improving the strength and definition of the shoulder and back muscles.
10. Ensure proper form and technique to prevent any imbalances or injuries.