Reverse Machine Flyes

How to do the Reverse Machine Flyes

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.

Muscles worked

Role	Muscles
Primary	shoulders
Equipment	machine
Difficulty	beginner
Type	isolation

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell Lying One-Arm Lateral Raise Dumbbell

Harder than the Reverse Machine Flyes

One-Arm Kettlebell Split Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell

Superset the Reverse Machine Flyes with

Opposing middle back and lats work — alternate sets without extra rest.

Leverage High Row middle back Leverage Iso Row lats Smith Machine Bent Over Row middle back Lying T-Bar Row middle back

Common questions

What muscles does the Reverse Machine Flyes work?

The Reverse Machine Flyes primarily works the shoulders. Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Bent Over Low-Pulley Side Lateral train the same muscle, across 9 equipment types.

What equipment do you need for the Reverse Machine Flyes?

A Machine. Without a machine, Band Pull Apart, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Reverse Machine Flyes suitable for beginners?

Yes, the Reverse Machine Flyes is rated beginner. One-Arm Kettlebell Split Snatch, One-Arm Kettlebell Snatch, and Double Kettlebell Snatch are the progressions from here.

Where should the Reverse Machine Flyes go in a workout?

Late — the Reverse Machine Flyes is isolation work, so it follows your compounds. Supersetting it with Leverage High Row and Leverage Iso Row cuts session time without extra rest.

Similar exercises

Band Pull Apart Resistance Bands Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Bent Over Low-Pulley Side Lateral Cable Machine Cable Rear Delt Fly Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell