Reverse Fly - Seated (Machine)

Sit with your chest against the pad. Push the handles back in a wide arc. Focus on the muscles behind your shoulders, not your traps.

Quick facts

Primary and secondary muscle groups targeted by this movement.

rear shoulders

upper back / rhomboids

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit down on the reverse fly machine and adjust the seat height so that the handles are at shoulder level.
- Ensure that your back is pressed against the backrest and your feet are flat on the floor.
Step 2Adjust the Machine
- Set the weight on the machine according to your fitness level.
- Make sure the arm pads are positioned comfortably against your arms.
Step 3Position Your Arms
- Grasp the handles with your palms facing each other.
- Keep your elbows slightly bent and your arms extended in front of you.
Step 4Engage Your Core
- Engage your core muscles to stabilize your body throughout the movement.
- Keep your shoulders down and away from your ears.
Step 5Perform the Movement
- Slowly pull the handles out to the sides, squeezing your shoulder blades together.
- Keep your elbows at shoulder height and avoid using momentum.
Step 6Return to Start
- Gradually return the handles to the starting position, maintaining control.
- Do not let the weights touch down completely before starting the next repetition.
Step 7Repeat
- Continue to perform the exercise for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully release the handles and sit back in a relaxed position.
- Make sure to adjust the machine back to its original settings if necessary.