Exercise library · Shoulders

How to Do Reverse Machine Flyes

Step-by-step instructions, muscles worked and workouts that use the reverse machine flyes.

How to do it

1. Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position.
2. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts.
3. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint.
4. Pause at the rear of the movement, and slowly return the weight to the starting position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Gym duffel bagShoe compartment and space for everything.See it on Amazon →Gym glovesBetter grip and fewer calluses.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.