Machine Reverse Fly
Also known as: Reverse Pec Deck, Rear Delt Machine Fly, Reverse Machine Fly, Pec Deck Rear Delt Fly, Seated Machine Reverse Fly, Machine Reverse Flye, Reverse Fly Machine, Rear Delt Machine, Rear Delt Fly Machine, Machine Rear Delt Fly, Pec Deck Reverse Fly, Rear Delt Pec Deck, Machine Rear Fly, Reverse Pec Deck Fly, Seated Reverse Fly Machine, Reverse Flye Machine
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Set the handles to the rear position and adjust the seat so the handles are at shoulder height.
- Sit facing the pad with your chest against it.
- Hold the handles with arms straight in front of you, elbows slightly bent.
- Open your arms to the sides until they line up with your shoulders.
- Return slowly until the handles are in front again.
Cues
- Lead with the elbows, not the hands.
- Keep the chest on the pad the whole time.
- Keep the shoulders down, away from the ears.
Common mistakes
- Squeezing the shoulder blades hard so the back muscles take over.
- Using momentum to throw the handles back.
- Bending the elbows more and more as the set goes on.