Movement overview

Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.

Step-by-step cues

1. Adjust the seat height so that the handles are at shoulder level when seated.
2. Sit on the machine with your chest against the pad and feet flat on the floor.
3. Grab the handles with a neutral grip, palms facing each other.
4. Keep your elbows slightly bent and maintain this angle throughout the movement.
5. Exhale and pull the handles outward and backward in an arc motion until your arms are in line with your shoulders.
6. Squeeze your shoulder blades together at the peak of the movement.
7. Inhale and slowly return to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure your chest remains firmly against the pad to avoid using momentum.
• Focus on squeezing your shoulder blades together rather than just moving your arms.
• Keep movements slow and controlled to maximize muscle engagement.
• Avoid locking your elbows; keep them slightly bent to reduce joint strain.
• Start with a lighter weight to perfect your form before increasing resistance.