Single-Arm Reverse Machine Flyes

Technique

How to perform Single-Arm Reverse Machine Flyes

1. Adjust the pec‑deck to the rear‑delt setting so the handles are positioned behind you and set the seat height so the handle aligns with your shoulders when seated.
2. Sit sideways on the bench, and grasp the handle with the arm farthest from the machine (palm facing inward).
3. Place your free hand on the seat or frame for balance.
4. Keep your feet flat on the floor, and allow your working arm to stretch across your torso so the handle starts just beyond the midline - this is your starting position.
5. Exhale as you sweep the handle outward and backward in a wide arc, leading with your elbow and squeezing your rear delt while keeping your torso tall and avoiding shoulder shrugging or trunk rotation.
6. Pause briefly when your arm is in line with your shoulder, feeling maximal contraction in the rear delt and upper back.
7. Inhale as you reverse the motion under control, allowing the handle to travel back across your chest without letting the weight stack touch to maintain constant tension.
8. Repeat for the recommended number of repetitions, then rotate 180 degrees, adjust your position, and perform the same sequence with the opposite arm.

GymDaze demonstration

Watch Single-Arm Reverse Machine Flyes

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.