Single-Arm Reverse Machine Flyes

GymDaze demonstration

Watch Single-Arm Reverse Machine Flyes

Technique

How to perform Single-Arm Reverse Machine Flyes

1. Set the machine to its rear-delt position and adjust the seat so the working handle is near shoulder height.
2. Sit sideways, brace your free hand on the frame, and reach across your torso to grip the handle with the farther arm.
3. Keep your feet planted and maintain the same elbow bend as the working arm travels.
4. Sweep the arm outward and back until the upper arm is approximately in line with your torso, without turning your body to move the load.
5. Return the handle across your chest under control without shrugging or letting the stack drop.
6. Turn to face the other direction and repeat with the opposite arm.

Programming relevance

Muscles involved

Primary targets: Posterior Deltoid.