Reverse Machine Fly

A shoulder and upper back isolation exercise using a machine, where you pull handles outward to the sides to target the rear deltoids and middle back.

Instructions

1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection.
2. Adjust the seat height so the handles are at shoulder level.
3. Sit down at the machine facing toward the weight stack. Grasp the handles with your hands, ensuring your grip is firm.
4. Your starting position should have your arms extended forward at shoulder level.
5. Pull the handles out to your sides and backward in a smooth arc motion, focusing on squeezing your rear delts.
6. Continue pulling until your arms are perpendicular to your body or slightly behind.
7. Hold the contracted position briefly, squeezing your shoulder blades together.
8. Slowly return the handles to the starting position in a controlled manner.
9. Repeat for the desired number of repetitions.

Tips

• Machine-based exercises provide stability and reduce injury risk compared to free weights.
• Focus on the shoulder and back muscles rather than using your arms to pull the weight.
• Keep your posture upright throughout the movement to maintain proper alignment.
• This exercise is excellent for posterior shoulder health and postural strength development.
• Maintain a slight bend in your elbows throughout the movement.
• This variation is ideal for beginners or those recovering from shoulder injuries.