Machine Rear Delt (Reverse) Fly
Auto DetectedMachine isolation movement that targets the rear delts to build shoulder stability and upper back detail; commonly scaled by adjusting seat height.
About Exercise
Equipment
Rear Delt Fly Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Shoulders
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps
Shoulders
4/10Medial Delts
Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit facing the machine with chest pressed against the pad and handles adjusted to shoulder height. Grasp the handles with a neutral or overhand grip, keeping elbows slightly bent.
- Exhale and pull the handles back in a wide arc until arms align with shoulders.
- Squeeze your rear delts and shoulder blades together at the peak.
- Inhale and slowly return the handles to the starting position.
- Keep your chest in contact with the pad throughout the movement.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze shoulder blades
- Chest against pad
- Control the return
Breathing
Exhale as you pull the handles back; inhale as you return to the start.
Tempo
3-1-1
Range of Motion
Pull until arms are inline with shoulders; avoid hyperextending past the torso.
Safety
Safety Notes
- Avoid going too heavy to prevent trap dominance
- Stop if you feel sharp pain in the front shoulder
Spotting
Not recommended; use machine safeties.
Common Mistakes
- Shrugging shoulders
- Using momentum
- Hyperextending lower back
- Bending elbows too much
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Adequate shoulder horizontal abduction range
Build Up First
- Basic machine adjustment knowledge
- Understanding of scapular retraction
Also known as
Reverse Pec Deck, Rear Delt Machine Fly, Machine Reverse Fly, Seated Reverse Fly
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Resistance Band Bent-Over Rear Delt Fly
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Dumbbell Standing Rear Delt Fly
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