Bent Over Fly Machine
Learn how to perform Bent Over Fly Machine, a Shoulders exercise, with setup, breathing and common mistakes.
Bent Over Fly Machine · Preview
Setup
Place your chest against the pad, grip the handles, keep your back straight, and lower your shoulders. The chest support reduces momentum, but poor setup can strain your neck, so set up carefully.
Start phase
Open the handles to the sides, thinking of your elbows widening beyond your hands. Think of your rear delts opening your arms behind you to keep the focus off your traps.
End phase
Pause briefly at the top, then return the handles slowly. Keep your body against the pad so every rep starts from the same position.
Target muscles
Feel your rear delts open and close steadily. Make sure your rear shoulders work while your neck stays relaxed.
Common mistakes
Opening the handles too high or shrugging tires your neck and traps before your rear delts. Keep your chest on the pad so momentum does not take over.
Breathing
Exhale as you open and inhale as you return. Steady breathing makes the pause and controlled return calmer.
Coach tip
A light weight can create plenty of tension on a rear-delt machine. Use the setup and range where your neck stays comfortable and your rear shoulders work at the 1-second top pause.
