Reverse Fly Machine
Learn how to perform Reverse Fly Machine, a Shoulders exercise, with setup, breathing and common mistakes.
Reverse Fly Machine · Preview
Setup
Sit with your chest against the pad, grip the handles, lengthen your neck, and lower your shoulders. The reverse fly machine isolates your rear delts well, so relax your neck and traps from the start.
Start phase
Open the handles to the sides, feeling your elbows widen outward. Think of your rear delts spreading your arms behind you for a more precise focus.
End phase
Pause briefly at the top, then rotate the handles back slowly. Control the speed so your shoulders do not roll forward suddenly.
Target muscles
Feel the area around your rear delts and shoulder blades open and close. Keep your neck comfortable and check that only the back of your shoulders is working.
Common mistakes
Tensing your neck or shrugging while you open tires your traps before your rear delts. Use a light grip and prioritize the feeling in your rear shoulders.
Breathing
Exhale as you open and inhale as you return. Continuous breathing helps keep your neck relaxed and your speed calm.
Coach tip
Lowering the weight often improves engagement on a rear-shoulder machine. Find a setup where you clearly feel your rear delts during the 1-second top pause and repeat it every rep.
