Reverse Machine Flyes

GymDaze demonstration

Watch Reverse Machine Flyes

Technique

How to perform Reverse Machine Flyes

1. Set the machine to its reverse-fly position so the handles begin in front of you when you face the chest pad.
2. Adjust the seat so your hands are around shoulder height and choose the resistance.
3. Sit with your chest against the pad and take the inward-facing handles.
4. Keep a small, steady bend in your elbows as you draw your arms outward and back in a wide arc.
5. Let your shoulder blades move with your arms without leaning your torso away from the pad.
6. Stop around the point where your upper arms line up with your torso, then return the handles in front under control.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.