Reverse Machine Flyes

A shoulder isolation exercise using a machine where you pull the handles in an arc motion, targeting the rear delts and upper back with constant resistance.

Instructions

1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level.
2. Grasp the handles with your hands facing inwards. This will be your starting position.
3. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
4. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
5. Pull the handles outward until your arms are perpendicular to your body or slightly beyond.
6. Squeeze your shoulder blades together at the end of the movement.
7. Pause at the rear of the movement, and slowly return the weight to the starting position.
8. Repeat for the desired number of repetitions.

Tips

• Maintain a slight bend in your elbows to reduce shoulder joint stress.
• Focus on squeezing the rear delts and shoulder blades rather than just moving the handles.
• Move in a controlled, arc-like motion without jerky movements.
• This machine variation is excellent for isolating the rear deltoids safely.
• The constant tension from the machine provides an effective training stimulus throughout the range of motion.
• Ideal for beginners or those emphasizing shoulder health and posture.