Rear Delt Reverse Fly - Seated (Machine)

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. Step 4Engage Your Core
   • Engage your core muscles to stabilize your body throughout the movement.
   • Keep your shoulders down and away from your ears.
5. 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.
6. 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.
7. Step 7Repeat
   • Continue to perform the exercise for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
8. 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.