Machine Reverse Fly
Machine Reverse Fly
The Machine Reverse Fly is a great exercise for isolating and strengthening the upper back and rear shoulder muscles. Using a machine allows for controlled, consistent movement, making it ideal for focusing on form and muscle engagement.
How to do Machine Reverse Fly
- Set Up: Adjust the seat of the reverse fly machine so that your feet are flat on the ground and your chest is against the pad. Grab the handles with a neutral grip (palms facing each other).
- Starting Position: Sit up straight with your back flat against the pad and your arms extended slightly in front of you, elbows slightly bent.
- Spread the Handles: Exhale as you pull the handles apart, moving your arms out to the sides in a wide arc. Focus on squeezing your shoulder blades together as you perform the movement.
- Peak Contraction: Pause briefly when your arms are fully extended to the sides, parallel to the floor. Squeeze the muscles in your upper back and shoulders.
- Return to Start: Inhale as you slowly return the handles to the starting position, maintaining control throughout the movement.
Form Tips
- Body Position: Keep your chest against the pad and avoid arching your back to ensure the movement isolates the target muscles.
- Elbow Angle: Maintain a slight bend in your elbows throughout the exercise to protect your joints and maximize muscle activation.
- Controlled Movements: Perform the exercise slowly and with control, focusing on the contraction of the rear deltoids and upper back muscles.
- Breathing: Exhale as you spread the handles apart, and inhale as you return to the starting position.
Targeted Muscles
- Primary Muscles: Rear Deltoids, Rhomboids, Trapezius
- Secondary Muscles: Posterior Deltoids, Rotator Cuff Muscles
