Reverse Fly (Machine)
The Reverse Fly (Machine) is an isolation exercise that targets the rear deltoids and upper back muscles using a pec deck machine. It helps improve posture and shoulder health by strengthening the posterior chain in a stable, seated position.
The rear deltoids are small postural muscles that fatigue easily, often causing the larger upper traps to take over if the load is too heavy. The app analyzes your performance data and RPE to prescribe the exact weight that ensures isolation without compensation. Additionally, by monitoring your recovery and shoulder health history, the AI can adjust volume or suggest band-based regressions if joint stress is detected.
Form Cues
- Adjust the seat so the handles align horizontally with your shoulders
- Keep a slight, fixed bend in your elbows throughout the arc
- Initiate the movement by squeezing your shoulder blades together
- Control the weight on the return to keep tension on the muscles
- Don't shrug your shoulders up toward your ears
- Don't lock your elbows straight or bend them excessively
- Don't use momentum or jerk the handles back
- Don't jut your head forward as you pull
Common Mistakes
- Shrugging shoulders upward
- Using excessive momentum
- Incorrect seat height alignment
- Gripping the handles too tightly
- Rushing the return phase
Muscles Worked
This exercise primarily isolates the posterior (rear) deltoids, which are crucial for 3D shoulder development and joint stability. It also recruits the rhomboids and middle trapezius as you retract your scapula, making it an excellent movement for correcting rounded shoulders and counteracting chest-dominant pressing.
Primary
Secondary
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