Seated Neutral Machine Reverse Fly
Also known as: Seated Neutral Machine Reverse Flye, Seated Neutral Machine Reverse Flies, Neutral-Grip Machine Reverse Fly, Neutral Grip Rear Delt Machine, Neutral-Grip Rear Delt Machine Fly, Seated Neutral Machine Rear Delt Fly
Variation of: Machine Reverse Fly
Body region
Equipment
Technique
- Adjust the seat so the handles are at shoulder height and sit facing the pad with your chest against it.
- Grip the neutral (palms facing each other) handles with arms straight in front of you.
- Pull the handles out and back in a wide arc until the arms are in line with your shoulders.
- Pause briefly, then return slowly.
Cues
- Keep the chest on the pad and the shoulders down.
- Lead with the elbows, not the hands.
Common mistakes
- Letting the shoulders hike up.
- Using momentum and bouncing off the weight stack.