Reverse flyes machine Whether you’re a beginner or an experienced fitness enthusiast, the machine reverse fly is an excellent exercise for strengthening the upper back and preventing imbalances in the shoulders and upper body. Starting with your right arm, sit down on May 28, 2025 · The machine reverse fly provides a controlled and stable environment for targeting the rear deltoids. This machine variation mirrors the bent-over dumbbell reverse fly, making it an effective alternative for targeting the rear deltoids, upper traps, and rhomboids. This blog post delves into the key distinctions, benefits, and proper execution techniques of flys and reverse flyes. The Reverse Fly is an excellent exercise for targeting the rear deltoids and upper back muscles. The main Aug 7, 2024 · The pec deck rear delt fly, also known as the rear delt machine fly or reverse pec deck fly, is a simple yet effective exercise that increases deltoid muscle definition and strength. Jun 4, 2024 · The reverse fly or the bent-over lateral raise is a resistance exercise that works the rear shoulders and major muscles of the upper back. Try Technogym Reverse Fly machine, the only gym equipment that can isolate Rhomboids and Trapezius important postural muscles in the scapula. Instructions for the reverse machine fly exercise. Jan 23, 2025 · Reverse Fly with Cable Machine: Use a cable machine to provide constant tension throughout the movement, making it ideal for building strength and endurance. Reverse Machine Fly The Pec Deck Machine is traditionally used for chest exercises but can be adapted for a Reverse Fly to target your upper back and shoulder muscles. I feel my triceps burn on the reverse fly machine, and I'm not sure if I feel anything on my rear delts during the movement. Using a machine restricts your range and adds stability to the movement. Jan 21, 2022 · The reverse pec dec does the complete opposite of the pec deck. Nov 9, 2023 · A reverse cable fly is an isolation exercise that involves pulling two handles attached to a cable crossover machine or functional trainer from the front of your body to the sides, forming a T shape with your arms. To do this exercise: Seated at the reverse fly machine facing inward (chest to the pad). It helps to improve shoulder stability, posture, and overall shoulder strength. It’s excellent if you’re new to the move or want to isolate your rear delts with precision. It might also be a good alternative for beginners or someone who wants to focus fully on the targeted muscles, because the machine provides stability and guides you through the right movement path. Give this awesome shoulder exercise a try - Single Arm Machine Reverse Fly! I have the full exercise breakdown listed below Exercise Instructions: 1. com/c/mytrainingapp (Starting Position)Before you begin, adjust the peck d Machine Reverse Fly is an isolation exercise that primarily targets your shoulders, and more specifically your posterior deltoids (back of your shoulder). Get detailed instructions, tips, and muscle focus information for shoulders, middle back, traps. Jul 18, 2024 · If you want to build a powerful back, you'd be wise to train your smaller muscles. In addition, this machine will often place you in a more comfortable seated position compared to many other reverse fly variations. The most traditional flye is a bent-over dumbbell reverse fly, and once you know how to do it, it’s The machine reverse fly is an upper-body exercise that primarily trains your posterior deltoids or “rear delts,” the muscles behind your shoulder joints on your upper back. Apr 1, 2023 · These reverse fly alternatives have been listed in order of their effectiveness, so if you have access to a double cable pulley machine, I strongly suggest that you start doing the rear delt cable crossover as your main rear delt exercise. This exercise targets the back shoulder muscles and neck, making it a compound exercise. Perform reverse flies as a light exercise after a heavy workout to improve blood flow and promote muscle Feb 6, 2015 · Machine Reverse Flyes - Shoulders Exercise💪 Subscribe channel: https://www. Jun 24, 2022 · The machine reverse fly is a piece of workout equipment designed to give you those massive, bulging muscles you've always wanted. Jan 31, 2024 · In the huge fitness world, where you grind with determination and sweat, the reverse machine fly is the go-to move for shaping up that upper body. This exercise is ideal for strengthening and toning, offering both beginner and advanced athletes the ability to modify intensity for optimal results. It is a beginner-friendly exercise performed using a reverse pec deck machine, which provides stability and controlled movement, making it easier to maintain proper form compared to free weights. A handful of other muscles work as synergist muscles and stabilizer muscles, including your erector Spinae, Lateral Deltoid, Obliques, and Rectus abdominis, Forearm muscles. You can also Jul 30, 2025 · We’ve reviewed 51 machines to choose the 6 best pec deck and chest fly machines (and a few to avoid). The reverse fly exercise can be performed by individuals of all fitness levels and is a great way to add variety to your workout routine. Learn about the muscles worked, the health benefits of reverse fly, and tips about mistakes to avoid. The machine fly is a chest fly variation which uses a fixed weight machine to replicate the fly movement and challenge the pectorals, deltoids, and triceps. Oct 26, 2024 · To perform reverse machine flyes, adjust the chest support and handles so that they are at shoulder height, allowing for a full range of motion. Perfect your technique with our comprehensive guide. Secondary muscles worked during it, including the trapezius, Rhomboids, Infraspinatus, teres minor, and teres major. If you’re keen to understand how to do reverse fly – with proper form – then you’re in the right place as we’re gonna dive a bit deeper into the exercise, benefits and more in this post. Is the machine just not Mar 1, 2024 · Flys and reverse flyes are two fundamental exercises that target the back muscles. Learn how to perform Reverse Machine Flyes with proper form. I keep my arms straight, and tried pronated and neutral grip, with the latter being slightly better. Understanding the differences between these exercises is crucial for designing an effective back workout routine. Reverse flys made it into my top 5 exercises to improve posture, and for good reason. Learn proper machine reverse fly form with step by step machine reverse fly instructions, machine reverse fly tips, and the machine reverse fly techniqu Nov 26, 2024 · Quick summary The reverse pec deck, also known as the reverse butterfly machine, involves sitting on a machine with your chest facing the pad. Jun 27, 2025 · The reverse machine fly, also called the reverse machine fly, is a more controlled, gym-based option. Known also as the dumbbell reverse fly or bent over reverse fly, this exercise is versatile, requiring only a pair of dumbbells to perform. See how the exercise is performed, the proper technique, and which muscles are worked. Reverse Dumbbell Fly: No machines? No problem. Here's a detailed guide on how to use the rear delt machine with proper form! The reverse machine fly is another effective rear delt exercise that keeps your muscles under constant load like the reverse cable fly. Starting position: Set the appropriate weight matching your fitness level and your type of training. Mar 27, 2024 · Variations of Reverse Flys and Rear Delt Flys Reverse Fly Variations Incline Dumbbell Reverse Flys: Performed on an incline bench, adding resistance to the movement. I use light weights high reps (20 reps), I lean slightly forward and sit on the lowest setting. Jan 1, 2023 · Machine Reverse Fly Overview Performing the machine reverse fly exercise can be a useful way to isolate the rear delt muscles without the need to stabilize the core as seen in other variations. This exercise is 5 Steps to Perfect: Machine Reverse Flyes ⚠️ . It’s also a machine exercise, but instead of focusing on the chest, it targets the shoulders, neck, and back. Grab the handles of the machine arms using an overhand grip with your arms outstretched forward. It might also be a good alternative for beginners or someone who wants to focus fully on the targeted muscles because the machine provides stability and guides you through the right movement path. This video provides detailed instructions, opt Machine Reverse Flyes - Shoulders Exercise💪 Subscribe channel: https://www. Reverse Fly with Resistance Bands: A lighter option perfect for beginners or those seeking to increase range of motion. This is exercise targets an area of your shoulders that is difficult to train – the rear delts - as well as Mar 13, 2015 · Get detailed instructions on machine rear deltoid fly exercise. Also known as the reverse pec deck or rear deltoid fly machine, this exercise effectively targets the back of the shoulders in a controlled, supported environment. Learn what muscle groups are activited, read about pro tips, view necessary equipment and explore tons of alternatives. Step #1: Setup your Seat so when you perform Reverse Flyes, they’re slightly 90DEGs or less, creating a T-Shape movement. Aug 11, 2024 · Transform your Upper back workout with Dumbbell Reverse Fly. Effectively target Rear Deltoids, Middle Trapezius, Rhomboids, Infraspinatus, and Teres Minor. Detailed instructions on how to perform the Reverse Fly Machine With Overhand Grip. Cover all your bases with these reverse flye variations. Feb 15, 2025 · The machine rear fly, also known as the reverse pec deck fly, is a resistance exercise that isolates the rear deltoid muscles and upper back. Aug 26, 2024 · The Machine Reverse Fly is a great exercise for isolating and strengthening the upper back and rear shoulder muscles. Machine Reverse Fly is an isolation exercise that primarily targets the rear deltoids (rear head of the shoulders) while also engaging the trapezius muscles to a lesser extent. machine flys - is this a rare case of the machine being better than the free weight method? Oct 16, 2025 · What muscles does the reverse fly machine work? The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. Performing the machine reverse fly exercise can be a useful way to isolate the rear delt muscles without the need to stabilize the core as seen in other variations. Dumbbells allow for a greater range of motion compared to machines, enabling you to fully extend your arms and engage the rear deltoids more effectively. You perform the machine reverse fly using a piece of equipment called a reverse fly machine, which typically comprises a seat, a chestpad, and two handles. Learn proper form and tips for success! Aug 16, 2024 · Reverse Cable Fly Muscles Worked The reverse cable fly primarily worked the rear deltoid. Focus on using your shoulders-not your arms-to drive the movement. Set-up: Sit facing the machine with your chest Tables of Machine Reverse Fly strength standards for men and women. Exercise: … Dumbbell flys vs. Oct 27, 2020 · R ear Delt Fly Machine The rear delt fly machine, also known as the reverse fly machine, is a gym machine exercise that builds strength in your rear deltoids. Jun 13, 2023 · The bent-over cable reverse fly is the most demanding reverse fly variation around. As its name suggests, the Reverse Butterfly is an exercise that’s the opposite of the Chest muscle exercise Butterfly. Using a machine allows for controlled, consistent movement, making it ideal for focusing on form and muscle engagement. Jun 28, 2024 · 1. The reverse machine fly is another effective rear delt exercise that, like the reverse cable fly, keeps your muscles under constant load. Boost your fitness regimen with the Machine Reverse Fly exercise, specifically designed to target the Shoulders muscle group. You sit down facing the weight stack and you pull your scapula together (adduction) instead of spreading them apart. The movement pattern is quite similar, though. In this exercise, you sit facing the machine and move the weight by extending your arms outward, rather than bringing them together in front of your body. Learn how to perform Machine Reverse Flys to effectively target and strengthen your rear delts and upper back. youtube. com/c/mytrainingapp (Starting Position)Before you begin, adjust the peck d Movement: Open your arms in a wide arc out to the sides, squeezing your shoulder blades together, until your arms are roughly in line with your shoulders. Instead of lying on your back, you lie on your stomach and extend your arms back. But what exactly is this exercise, and how does it contribute to building muscle and strength? This article dives deep into the mechanics and benefits of the reverse machine fly, offering step-by-step guidance to ensure proper execution. Walmart Black Friday Deals 2025 - Syedee's plate-loaded chest fly and reverse delt machine features adjustable arms, smooth linear bearings, 400 lbs capacity, and space-saving design for home gyms. Sit on the bench with your chest against the rest and press your feet against the floor. This machine can teach novice weightlifters how to activate their rear delts in the safest way possible. Our top pick for best pec deck machine Sep 10, 2024 · Key points The reverse fly is a popular exercise that targets the rear deltoids, which are the muscles on the back of your shoulders. The Rear Delt Machine is a specialized piece of equipment designed to isolate and strengthen the posterior deltoids—the often underdeveloped portion of the shoulder muscles. Experiment with different hand positions on the handles, such as a close grip or a wide grip, to target different areas of the Reverse Flys are the opposite of the chest exercise Flys. Incorporate the Machine Reverse Fly exercise into your regimen for better performance, increased muscle mass, and Jan 1, 2023 · The reverse fly, also known as the rear delt raise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper-back muscles and shoulder muscles—particularly the posterior deltoids, or rear deltoids, on the backsides of your shoulders. This exercise is commonly performed using dumbbells or a cable machine, and it’s ideal for anyone looking to enhance their shoulder definition and prevent muscle imbalances. By incorporating these variations of the reverse fly exercise into your workout routine, you can effectively target and strengthen the rear deltoids while improving overall shoulder health. Machine Reverse Flys: Using a lat pulldown machine for a more controlled and isolated motion. Reverse flies offer a greater range of motion compared to the reverse pec deck, which is limited by the machine’s design. The movement involves sitting in a pec deck machine (typically used for chest flys), facing the backrest, and pulling the handles outward to activate the rear delts and rhomboids. As such, it is a machine rear delt fly, which is why the machine is also known as a reverse fly machine. Reverse Flys are a free-weight version of the Reverse Butterfly exercise, which is performed on a machine. Learn correct exercise technique with our detailed instructions, photos, tips and reviews. Feb 12, 2025 · The reverse fly is a resistance exercise primarily targeting your upper back muscles, including the trapezius and rhomboid muscles, as well as the posterior deltoids in your shoulders. Adjust the seat for the handles to be at shoulder height/load. Is reverse fly machine for back or shoulder? The reverse fly is a strength training exercise that primarily works the muscles of the upper back, including the rear deltoids, rhomboids, and trapezius. The rear delts are often a lagging and underactive muscle group, so training them within your workout program is a must. Shop online. The rear delts are often a lagging and underactive muscle group, so May 10, 2024 · The reverse flye exercise can be done with dumbbells, resistance bands, or a cable machine. Filmed at Exile Gym in Baltimore, MD. The constant tension of the cable machine focuses even more on those upper back and posterior delts throughout the entire range of motion. Personally, in addition to using this exercise to improve posture, it was a good alternative when I was carrying Feb 15, 2022 · The rear delt fly is a great exercise for building the posterior shoulder muscles to get those bowling ball delts. Unlike chest pressing exercises, flyes use adduction to challenge the chest and open the chest muscles, improve scapular retraction, and help with poor posture and pain in the upper back. Slowly return to the starting position with control, maintaining slight tension throughout to keep the rear delts engaged. Mikolo Chest Fly Machine, PEC Fly and Reverse Delt Machine, 400 lbs Upper Body Specialty Machine for Pectoral and Rear Deltoid with Band Pegs, Chest, Back, and Shoulder Training for Home Gym 100+ bought in past month Add to cart Nov 22, 2023 · The pec deck machine rear delt flys are a beneficial exercise that allows for development of the posterior deltoids and many other upper back muscles. Aug 11, 2024 · Transform your Upper back with the Reverse Pec Deck Fly! Target your Posterior Deltoids, Rhomboids, Trapezius, Infraspinatus, and Teres Minor. The machine reverse fly is the machine variation of the bent over dumbbell reverse fly and an exercise used to target the rear delt muscles of the shoulder. Find out how strong you are compared to other lifters at your bodyweight. Jul 11, 2022 · Find out how to do the reverse fly. This Plate-Loaded Fly Machine targets your chest, back, and shoulders with independent and combined arm action. When done correctly, the reverse fly can lead to improved posture, stability, strength, and many more untold benefits. Jan 24, 2025 · The reverse machine fly is a highly effective exercise for activating the posterior delts. Get started today! Apr 25, 2024 · Cable Rear-Delt Fly: The cable rear-delt fly is nearly identical to the reverse pec deck exercise; however, instead of using a chest fly machine, you use a cable machine, which applies constant tension to the target muscles and allows more freedom of movement.