Videos
Instructions
- Sit facing the machine with your chest against the pad and feet flat on the floor.
- Grasp the handles with your arms extended forward at shoulder height.
- Pull the handles outward and backward in an arc until your arms are extended laterally.
- Pause briefly at the end of the motion.
- Return to the starting position with control.
Technical Tips
- Avoid using momentum; focus on slow, controlled movement.
- Keep your chest pressed firmly against the pad throughout the exercise.
- Do not let the weights rest between repetitions to maintain constant tension.
Breathing Tips
- Exhale as you pull the handles outward.
- Inhale as you return to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe upper back or neck issues
Reverse Machine Flyes, also known as Reverse Pec Deck, is a machine-based strength exercise designed to isolate and develop the posterior deltoids. Performed in a seated position with the chest supported against the pad, this exercise requires you to pull the arms outward against resistance in a reverse fly motion. It is especially effective for improving posture, enhancing shoulder stability, and building rear deltoid definition. Due to its fixed range of motion and guided path, the machine variation is ideal for beginners and those recovering from shoulder instability, providing safety and consistency in movement. Incorporating Reverse Machine Flyes into your training routine helps balance shoulder development, particularly if your workouts are heavily focused on pushing movements like bench presses. Its targeted activation of the rear delts also supports scapular retraction, essential for proper upper-body alignment. This exercise is commonly used in bodybuilding, general fitness, and rehabilitation programs to strengthen the posterior chain and promote muscular symmetry.
What muscles do Reverse Machine Flyes target?
Reverse Machine Flyes primarily target the shoulders, specifically the rear deltoids, while also engaging the rhomboids and trapezius for scapular movement and stability.
Is the Reverse Machine Fly suitable for beginners?
Yes, Reverse Machine Flyes are beginner-friendly due to the guided motion of the machine, which helps ensure proper form and reduces injury risk.
Can I replace Reverse Machine Flyes with dumbbells?
Yes, bent-over dumbbell reverse flyes or reverse cable flyes are effective alternatives that target the same muscle groups with more freedom of movement.
How often should I do Reverse Machine Flyes for muscle growth?
Incorporate Reverse Machine Flyes 1–2 times per week as part of your upper-body or shoulder-focused workouts to effectively build rear deltoid strength and size.
Are Reverse Machine Flyes good for posture?
Yes, Reverse Machine Flyes help improve posture by strengthening the rear deltoids and upper back muscles, which counteract forward shoulder rounding.