Machine Rear Delt Fly

An isolation exercise performed on a machine that targets the rear deltoids through a pulling motion with arms extended, emphasizing back shoulder development.

Instructions

1. Sit in the rear delt fly machine facing the machine with your back against the pad.
2. Position your upper arms perpendicular to your body, grasping the handles with extended arms.
3. Keep a slight bend in your elbows throughout the movement.
4. Pull the handles outward and backward, squeezing your rear deltoids and middle back muscles.
5. Bring your hands out to the sides, creating a wide arc with your arms.
6. Pause briefly at the end of the pulling motion, feeling the rear delt contraction.
7. Slowly return the handles to the starting position in a controlled manner.
8. Repeat for the prescribed number of repetitions.

Tips

• Keep a slight bend in your elbows; do not fully lock them during the movement.
• Focus on pulling with your rear shoulders and middle back rather than using arm strength.
• Maintain your back position against the pad for stability throughout the exercise.
• Use lighter weight and focus on controlled movement and muscle contraction.
• Move through the full range of motion for maximum activation.
• Avoid jerky or explosive movements; maintain a smooth, controlled tempo.