Shoulders / Beginner / Isolation (single joint)

Reverse Machine Flyes

A machine isolation exercise for the rear delts, with the forearms assisting.

At a glance

Primary

Rear delts

Secondary

Forearms & grip

Equipment

Machines

Movement pattern

Reverse fly, Shoulder-blade squeeze

Level

Beginner

Type

Shoulders, Isolation (single joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

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.

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