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Machine Reverse Fly

Machine Rear Delt Fly

Exercise Machine / Beginner
  • Middle Back
  • Traps
  • Shoulders
1 rating
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Machine Reverse Fly - Learn Proper Machine Reverse Fly Form

  1. Step 1: Sit down with your upper body flat against the pad and your feet on the floor in front of you.
  2. Step 2: Next, grab hold of the horizontal handles provided. This is the starting position.
  3. Step 3: Begin exercise by contracting your rear delts and middle trap muscles while you bring your arms back.
  4. Step 4: Keep a slight bend in your elbows as you pull the weight back. Pull weight back until your shoulder blades pinch together.
  5. Step 5: Pause for a brief moment, then slowly return to the starting position. This completes one rep.

Machine Reverse Fly Variations and Machine Reverse Fly Alternatives

  1. Variation 1: Perform Bent-Over Reverse Flys with a pair of dumbbells.
  2. Variation 2: Perform exercise with a resistance band, instead of a machine.
  3. Variation 3: Place your back against the upright pad and perform traditional machine flys with your hands on the vertical handles.

Machine Reverse Fly Tips

  1. Tip 1: Keep your chest and abs flat against the upright bench.
  2. Tip 2: Make sure your upper body is upright so that your head, neck and torso or in a straight line. Don't sit hunched forward.
  3. Tip 3: Don't jerk the weight back. If you can't pull move the weight in a controlled, smooth motion then you should lower the amount of weight being lifted.

Machine Reverse Fly Records and Machine Reverse Fly Statistics from Site Users

Machine Reverse Fly - Similar Exercises

ExercisePrimary MuscleDifficulty
Default Middle BackBeginner
Default Middle BackIntermediate
Default Middle BackIntermediate
Default Middle BackIntermediate
Default Middle BackBeginner
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Machine Reverse Fly Workout Programs (Workout Plans that use the Machine Reverse Fly)

Workout PlanDifficulty
Thumb Expert
Thumb Expert
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Machine Reverse Fly Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Traps blue Shoulders blue Middleback orange

Machine Reverse Fly Equipment


Machine Reverse Fly Training Details

The machine reverse fly is a exercise machine exercise that primarily targets the middle back and to a lesser degree also targets the traps and shoulders.

The only machine reverse fly equipment that you really need is the following: . There are however many different machine reverse fly variations that you can try out that may require different types of machine reverse fly equipment or maye even require no equipment at all.

Learning proper machine reverse fly form is easy with the step by step machine reverse fly instructions, machine reverse fly tips, and the instructional machine reverse fly technique video on this page. The machine reverse fly is a pull exercise for those with a beginner level of physical fitness and exercise experience. Watch the machine reverse fly video, learn how to do the machine reverse fly, and then be sure and browse through the machine reverse fly workouts on our workout plans page!

Machine Reverse Fly Sports

Machine Reverse Fly Force Type: Pull
Machine Reverse Fly Mechanics Type: Isolation
Machine Reverse Fly Other Names: machine reverse flys, machine reverse flyes, seated rear delt, reverse machine flys
1 Review