Butterfly Reverse

Isolation exercise for the rear shoulders and back using a butterfly machine, performed by pulling the handles apart against resistance.

Instructions

1. Sit on the machine with your back firmly against the backrest and feet flat on the floor or footrest.
2. Grasp the handles or arm pads with both hands at shoulder height.
3. Keep your elbows slightly bent and pull the handles outward in a wide arc.
4. Squeeze your shoulder blades together at the end of the movement.
5. Slowly return the handles to the starting position under control.
6. Repeat for the prescribed number of repetitions.

Tips

• Keep your back against the pad throughout the entire movement for stability.
• Move slowly and controlled, avoiding momentum or jerky motions.
• Focus on retracting your scapula (shoulder blades) at the peak contraction.
• Adjust the seat height so the handles align with your mid-chest.
• This movement primarily targets the posterior deltoids and upper back muscles.